top of page
Search

12/9/22

Warm up

20 box jumps (use a slightly lower box then usual)

Then

3 rounds

5 push ups

7 cal bike

9 cal row


Strength

Push press-Build a heavy 6


Conditioning

EMOM21

Min 1-12/9 cal bike

Min 2-8/8 single arm rows (as heavy as possible without breaking form)

Min 3-3 push presses


Accessory

3-5 rounds

10 rear delt flys

10 db curls

10 lateral raises

10 hammer curls


Oly wod

Emom7

2 push jerks

30 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