top of page
Search

11/8/23 power cleans x 3/ box squat x 4

Warm up

1 minute bike

5 barbell rows

5 romainian deadlifts

5 front squats

5 back squats

5 good mornings


Strength

EMOM5

3 power cleans-start with an empty barbell


Box squat-Build a heavy 4


Push ups-1 minute max


Conditioning ABAC

A-CFT

30 hang power cleans 95/65


B-Every 90 seconds x 3

2 box squats

70% 1 min max push ups


C-15/15-12/12-9/9-6/6-3/3

Bulgarian split squats 1 kb 35/25

52 views0 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

Comments


bottom of page