top of page
Search

11/30/22

Warm up

10 cal bike

10 kb sumo deadlifts

10 (5/5) lateral lunges

10 kb high pulls


Strength

Sumo deadlift-Build a heavy 2


Conditioning

A B A C

A-1 minute max wall walks

B-EMOM3

1 sumo deadlift

C-15-12-9-6-3

Barbell row

Step ups

V Downs

31 views2 comments

Recent Posts

See All

4/17/24

ENDURANCE 4-6 rounds 1000 meter run, row or ski 2 minute reat between •Hyrox athletes must do at least 4 runs

4/16/24

Warm up 200 meter run Then 2 xs 10 kb swings 5 inch worm push ups Conditioning 5 rounds 0:00-3:00 10 devils presses 6 box jump overs Max cal bike in remaining time 3:00-6:00 Jog/ walk 1/4 mile-Easy pa

4/15/24 front squat/ row

Warm up 2 minute row 20 second wall facing squat hold 1 minute bike 20 second handstand hold Strength Giant set 1 Front squat-Building a heavy 4 Deadlift, using your 20 rep #, increase reps each round

2 Comments


Jeanine
Jeanine
Nov 30, 2022

What are downs?

Like
John McGuire
John McGuire
Nov 30, 2022
Replying to

V downs Start in a plank Jump both feet towards hands while keeping your legs straight Jump back out into a plank So plank to down dog to plank

Like
bottom of page