Workout of the Day

“nuts & bolts”  Week 8 Day 2

warm up : 3 x 3 : muscle clean + front squat (hold grip) push press (light)

5 sets : e2mom

• 1 clean liftoff (pause above knee) + 1 clean (off floor)+ 1 clean & jerk
  • sets 1 – 2 @ 70-75%
  • sets 3 – 4 @ 75-80%
  • set 5   @ 80+%

3 sets

• • 1 clean & jerk @ 85%

10-min amrap

3, 6, 9, 12, 15……..etc

• clean & jerk (135/95)
• t2b

“nuts & bolts”  Week 8 Day 1

3 sets : ohs

• 1 x 10 (empty bar/light)
• 2 x 5 (light/moderate)

5 sets : every 2:30

back squat

• 5 @ 77%
• 5 @ 80%
• 5 @ 82%
• 2 x 3 @ 82+%

2 rounds (18-min)

• 800m run
• 25 pull ups
• 75 air squats

*optional – wear vest*

HYROX WOD

25-min amrap

• 20 push ups
• 100ft farmers carry (holding 2 KB/DB)  2x length of rig
• 20 wall ball
• 10 burpees to target
• 40 sit ups

HYROX TEAM RELAY

• Sunday June 12th
• 4 person team relay

more info click  here

for time w/partner

• 800m run (together)
• 80 power snatch (75/55)
• 60 cal bike
• 60 power snatch (135/95)
• 400m run (together)
• 40 clean & jerks (155/105)
• 20 cal bike
• 20 clean & jerks (185/125)

5-min to complete each station, rest remaining time

1. 50/40 cal bike
2. 50/40 cal ski
3. 50/40 cal row

4-min to complete each station, rest remaining time

1. 40/30 cal bike
2. 40/30 cal ski
3. 40/30 cal row

3-min to complete each station, rest remaining time

1. 30/20 cal bike
2. 30/20 cal ski
3. 30/20 cal row

“nuts & bolts”  Week 6 Day 5

for time (18-min)

• 150 double unders
• 40 single arm overhead db walking lunge steps (50/35)
• 25 sit ups
• 100 double unders
• 30 single arm overhead db walking lunge steps
• 25 sit ups
• 50 double unders
• 20 single arm overhead db walking lunge steps
• 25 sit ups

• 3 x 3 : behind neck push press @ 7/10 rpe
• 3 x 3 : tempo front squat @ 7/10 rpe
  • 3 second down, 2 second hold at bottom