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1/17/24

WARM UP

Double Under Practice - 3→5 Minutes

10/10 Single Leg Deadlifts

20/20 Second Side Plank

30 Second Wall Facing Squat Hold


CONDITIONING

4 Rounds

1 Minute Work

30 Seconds Rest

Jump Rope - Doubles or Singles

Sit ups

KB Swings

Handstand Hold



HYROX

Friday or Sunday

6 RoundS

Run Slow 7 Minutes

Moderale 2 Minutes

Fast 1 Minute

 
 
 

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4/18/23 strict press 10 x 3

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1/19

TEST WEEK Get your sheets out If you don’t have, we have plenty of extras FIND YOUR 1, 2 or 3 REP MAX • Back Squat • Front Squat CAPACITY TESTS: • 1-Minute Max Air Squats (butt to med ball) • 1-Minute

 
 
 
1/17

Rx+ in order Rx partition however you want Scale i go you go with a partner 1k row 200 ft burpee broad jumps 100 sandbag lunges 1k ski 100 wall ball

 
 
 

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