Workout of the Day

“if you ain’t first, you’re last”

week 10 day 5

front squat : 5 rm

e2mom x 3

• 10 front squats @ 50% of 5rm

for time (20-min)

4 rounds

• 200m run
• 15 t2b

2 rounds

• 100 double unders
• 15 front squats (135/95)

“if you ain’t first, you’re last”

week 11 day 4

for time (35-min)

• 4 rounds
  • 400m run
  • 20/18 cal bike/row * switch each round*
    • rest 3-min
• 1 round
  • 800m run
  • 40/35 cal row
  • 40/35 cal bike

upon complete of WOD, complete the following mobility cool down

• 1-min lizard pose (each side)
• 2-min pigeon (each side)
• 1-min saddle pose
• 1-min lizard pose (each side)

HYROX Workout

5 rounds : e2mom

1. 20 cal ski/bike/row
2. 20 burpee broad jumps
3. 200m run

*scale cal/reps if needed to allow :15-:20 rest *

“if you ain’t first, you’re last”

week 10 day 4

for time (30-min)

250/225 cal on either ski/bike/row

every 2-min : 5 burpees

continue this pattern until all calories are complete or time expires.

accessory/pump

3 sets :

• 10 rb face pulls
• 15 rb straight arm lat pulldown
• 50ft kb overhead carry

“if you ain’t first, you’re last”

week 10 day 3

4 sets : @ 70-80%

• 1 power clean
• 1 front squat
• 1 jerk

2 x 2 : clean & jerk @ 80%

2 x 3 : clean pulls @ 80+%

12-min amrap

• 400m run
• 30 wall ball
• 2o power cleans (135/95)
• 10 ring muscle ups

scaling :

• 1 strict ring pull up + 1 ring dip
• 1 kipping ring pull up + 1 push up
• 2 ring rows + 1 push up

week 10 day 2

3 sets : up to 50%

• 1 tempo snatch deadlift + pull
• 1 high hang snatch
• 1 ohs

power snatch : every :30

• sets 1 – 2 @ 65%
• sets 3 – 4 @ 70%
• sets 5 -6 @ 75%

squat snatch : emom

• sets 1 – 2 @ 70%
• sets 3 – 4 @ 75%
• sets 5 -6 @ 80%

for time (16-min)

• 15 bar facing burpees
• 30 power snatch (75/55)
• 30 cal bike
• 30 power snatch (75/55)
• 15 bar facing burpees