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3/3/25

Warm up 30 second hand stand hold

30 secondactive hang

Two rounds 10 Rear deal fliys

10 dumbbell curls 10 dips

Strength

Four rounds 9 strict presses-building sets

20 wall ball

9 chin ups-weighted or progression-building sets

50/25 ft rope sled pole


Three rounds 15-12-9-Building sets

Left arm, dumbbell clean and press

100 ft Left arm overhead carry

Right arm, dumbbell clean and press

100 ft right arm overhead carry

 
 
 

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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...

 
 
 
5/22

A-B-C *Hyrox athletes-2xs through A-AMRAP8 200 m run 200 m ski 20/20 ft sled pull/ push Rest 2 minutes B-AMRAP8 200 m run 10/10 reverse lunges 20 wall ball Rest 2 minutes C-AMRAP8 200 m run 200 m ski

 
 
 

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