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3/29/25

Warm up

World’s greatest stretch

200 m run slow

5 goblet squats witbh a pause

5 inch worm push ups

5/5 goblet walking lunges

200 m row

200 m run fast


Hyrox

For time

Rx+ 3 rounds

Rx 2 rounds

Scaled version 1 round


200 m run

25 burpee broad jumps

200 m run

100 ft walking lunges 35s/20s

200 m run

25 wall ball

200 m run

100 m farmers carry

 
 
 

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4/18/23 strict press 10 x 3

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

 
 
 
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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