Workout of the Day

HYROX Workout

4 rounds

• 200m run
• 20 wall ball
• 10 burpee broad jump
  • rest 1-min
• 400m run
• 20 walking lunge steps
• 10 burpee broad jumps
  • rest 2-min

PARTNER WOD

for time (35-min)

• 50 clean & jerks
• 2000m row 
• 50 clean & jerks 

Every 5 min : run 400 m together*

workout starts with run

thunder thighs & boulder shoulders week 9 day 4

skill work (15-min)

pull up/muscle up progressions

*progressions listed on WOD board, we have something for everyone*

2 rounds (40-min)

• 800m run + 40/35 cal row
  • rest :30
• 600m run + 30 wall ball
  • rest : 30
• 400m run + 20/15 cal row
  • rest :30
• 200m run + 10 burpees broad jumps
  • rest :30

thunder thighs & boulder shoulders week 9  day 3

DELOAD WEEK

• 3 x 3 : power snatch @ 50, 55, 60%
• 3 x 2 : clean & jerk @ 50, 55, 60, 65%

4 rounds : e3mom

1. 25/20 cal bike
2. 20 db hang clean & jerk + 200m run

thunder thighs & boulder shoulders week 9  day 2

DELOAD WEEK

2 sets:

• 10 single arm db high pull
• 10 single arm db press
• 15 rb face pulls

then complete :

• 3 x 10 : shoulder press : build up to 50% of 5rm from last week
• accumulate 2-min overhead hold @ 50% of 5rm

12-min amrap

• 5 wall walk
• 10 high box jumps (30/24)
• 50 double unders

thunder thighs & boulder shoulders week 9  day 1

DELOAD WEEK

3 sets :

• 10 single leg step ups w/barbell
• 10 front foot elevated stationary lunge
• 5 pause OHS (3 second pause at bottom)

20-min cap

• 4 rounds
  • 200m run
  • 10 front squat (115/75)
• 2 rounds
  • 400m run
  • 40 wall ball

HYROX Workout

12-min amrap

• 200m run
• 15 plate ground to overhead
• 10 burpees to plate

3-min rest

4 rounds : e3mom

• 300m row
• 15 kb swings

3-min rest

1-mile run

for time (30-min)

• 400m run
• 20 wall ball
• 400m row
• 20 db snatch
• 400m run
• 40 walking lunge steps
• 400m row
• 20 db box step ups
• 400m run
• 20 burpees
• 400m row

recovery

• foam roll lats & IT band
• :30 puppy dog pose
• :60 pigeon pose (each side)
• :60 frog pose