Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength 3 SETS (12 min) 10 LIGHT BACK SQUATS RPE 5 BUT UNBROKEN 20 SEC GOBLET WALL SIT HOLD PER SET SWEAT FEST 5RDS (17 MIN) 15 Wallballs (20/15) 15 Plate Ground to overhead (45/25) 500m/400m Bike erg or 12/10 Cal Row or Ski or 10/8 Cal bike
METCON: AMRAP 15 Minutes 3-6-9-12-15... Sandbag Clean to Burpee Box Get Overs (48") (100/70) 90ft Sled Push (190/145) 30 Double Unders Equipment Friendly Version: AMRAP 15 Minutes 3-6-9-12-15... Power Clean (115/80) 3-6-9-12-15... Burpee Box Jump Over (24/20) 30ft Front Rack Lunge (115/80) 30 Double Unders *Every 10ft sled = 1 rep (full sled push = 9 reps) *Every 5ft lunge = 1 rep (full lunge set = 6 reps) *Target Reps: 240+ (through the round of 15) Equipment Friendly Vers
Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Build to your heavy Shoulder to overhead for the day (12 min) 5 REPS AT RPE 5 4 REPS AT RPE 6 3 REPS AT RPE 7 2 REPS AT RPE 8 1 BEST EFFORT 1BEST EFFORT 1BEST EFFORT 1BEST EFFORT FINISHER: 3 Rounds (15 min cap) 100 FT Single dumbbell Overhead Waking lunges 15 Toes to bars 1000m/800m
Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min plank hold HYROX SPECIFIC WORK: 21-15-9 Burpee to plate 250m Row / Ski -REST 2 MIN- STATION 2: 21-15-9 Hand Release pushups 500m/400m Bike Erg -REST 2 MIN- STATION 3: 21-15-9 Double Dumbbell Thrusters (35/20) 3rd floor run 400m/300m Runner 20m Dumbbell Back Rack lunges Accessory wor
Front Squat 10-12 Minute EMOM 1 Front Squat *Work up to a heavy single for the day. SECOND DAY TO MAX OUT YOUR SQUATS!!! IF YOU DIDN'T HIT WHAT YOU WANTED TO ON MONDAY, THIS IS THE DAY TO ATTACK! *IF YOU DID PR, THEN YOU CAN SKIP THESE SQUATS! Back Squat 10-12 Minute EMOM 1 Back Squat *Work up to a heavy single for the day. SECOND DAY TO MAX OUT YOUR SQUATS!!! IF YOU DIDN'T HIT WHAT YOU WANTED TO ON MONDAY, THIS IS THE DAY TO ATTACK! *IF YOU DID PR, THEN YOU CAN SKIP THESE SQ
