Monday
Strength
Front Squat

Complete a 6×3 at 70%-80%. After each set, complete 7-10 Goblet Squats with heels on plate using a moderate weight.

WOD – descending ladder for time, 20 min cap
10-9-8-7-6-5-4-3-2-1 of:
Renegade Rows
Single Dumbbell Box Step-Ups (on each leg)

Complete a 200m Run after the even rounds (10, 8, 6, 4 and 2)

Score = Time

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Tuesday
Strength
Strict Press

Complete a 5×5 at 70%-75%. After each set, complete 12 Bicep Curls on each arm.

WOD – 3 rounds for time, 18 min cap
20/14 Calories on Echo Bike
25 Pull-Ups or 7 Muscle-ups
30 Hang Dumbbell Snatches

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Score = Time (1 Muscle-up is equal to 4 Pull-ups)

Wednesday
Strength
Deficit Deadlift

Standing on 35lb or 45lb colored plate, complete:
3×3 at 65%-75%
3×2 at 75%-80%
3×1 at 80%-85%

WOD – 20 min EMOM:
Minute 1: 250m/200m Row
Minute 2: 8 Thrusters
Minute 3: 12 Box Jumps
Minute 4: 10 Burpees onto Plate
Minute 5: Rest or Plank Hold

L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb

Score = Slowest Row Time

Thursday
Partner WOD – 40 min

Partner A completes a 5 min AMRAP of:
200m Farmers Carry
2 Sled Push and Pulls Down and Back
Max Lunges with Plate in remaining time

Partner B:
5 min on C2 Bike

Switch every 5 minutes, you will complete 4 rounds of each section.

L3: 45/35lb
L2: 35/25lb (RX)
L1: 25/15lb

Score = Total Lunges

Friday
Strength
Bench

Find a single heavy or new 1RM. Then complete a 5×5 at 75%-80% of heavy or new 1RM.

WOD – 16 min AMRAP
5 Power Cleans
250m/200m SkiErg
8 Toes To Bar
12 Sit-Ups

Rest for 1 minute between rounds. (Each round should be an all-out sprint.)

Score = Total Reps

HYROX

Tuesday
WOD 1 – 15 min AMRAP
200m Med Ball Run
10 Medball Deadlifts
10 Medball Squats
10 Medball Lunges

Avoid setting the ball down as much as possible…

WOD 2 – 18 min AMRAP
500m SkiErg
20 Sit-Ups
1 min Plank

1 min rest between rounds

Wednesday
WOD – 40 min E2MOM
Minute 1: 400m Run
Minute 2: Max Sled Push
Minute 3: Max Weighted Box Step-Ups
Minute 4: Max Distance Burpee Broad Jump
Minute 5: Plank Hold

Thursday
WOD 1 – 11 min cap
2000m Row Test

WOD 2 – descending ladder for time, 20 min cap
25-20-15-10-5 of:
Calories on SkiErg
Box Jumps
Alternating V-Ups