Workout of the Day

LEVEL UP week 1 day 2

PUSH

• 3 x 10 : bench press @ 5/10 rpe
• 3 x 10 : db push press @5/10 rpe
• 2 x 100ft : oh db/kb carry

20-min amrap

• 15 box jumps (24/20)
• 12 kb swings (24/20)
• 9 ring dips

scaling : ring dips

• resistance band
• dip bar
• 12 box dips

HYROX Workout

50 – 40 – 30 – 20 – 10

• cal row/ski/bike
• kb swings
• db walking lunges *one db back racked*

35-min amrap

partner 1 : 30/25 cal row

partner 2 : 1 rounds

• 12/10 cal bike
• 9 wall ball
• 6 burpees to target

*partners switch when row is complete, if partner 2 completes work before row, rest*

3 sets :

• 5 push press (pause @ top)
• 15 overhead lateral raise
• 100ft overhead kb carry (2x across length of rig)

3 rounds : every 6-min

1. 3 rounds  : 250m row + 10 burpees over rower
2. 40/35 cal bike

HAPPY NEW YEAR!

december deload

• 3 x 6 : alternating leg reverse lunges (barbell back racked)  *6 each leg*
• 2 x 20 : heel elevated goblet squat

4 rounds e3mom

1. 20 db hang clean & jerks + 15 t2b
2. 25/20 cal bike

for time w/partner

alternating full rounds

4 rounds (2 each)

• 20/15 cal bike
• 12 shoulder to overhead (95/65)

6 rounds (3 each)

• 15/12 cal bike
• 6 power cleans (135/95)

8 rounds (4 each)

• 10/8 cal bike
• 3 clean & jerks (155/105)

*push the pace each round*