Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Burgener Snatch 10 Front Sotts press at empty bar Build to your heavy snatch in 15 min 5-5-3-3-2-2-1-1-1 Chipper 20min cap 50/40 Cal row ski or 80/70 Cal Bike Erg 40 Wallballs 30 Hand release pushups 20 Ground to overhead (135/95) 10 Wallwalks
Hang Power Clean 10 Minute EMOM 3 Hang Power Clean *Build in weight each set. **Work up to a 8/10 RPE. Accessory 4 Sets 10 Double Dumbbell Lateral Box Step Over 20 Double Dumbbell Calf Raise 5 Tall Box Jump *Rest as needed in between sets. METCON: Partner Workout: 26 Rounds 20 Calorie Ski (OR Row) 26 Calorie Bike Erg (OR another bike) *Both partners can work at the same time and split up calories however they choose Individual Version: 26 Rounds 10 Calorie Ski (OR Row) 13 C
METCON: 10 Rounds 30 Double Unders 10 Push Ups -rest 5 minutes- 10 Rounds 10 Box Step Ups (20) 5 Strict Pull Ups *Self-regulate your pace! We recommend most athletes hit this at 70% or less intensity. Time Cap each set: 12 minutes SCALED 10 Rounds 21 Double Unders 7 Push Ups -rest 5 minutes- 10 Rounds 6 Box Step Ups (20) 3 Strict Pull Ups *Self-regulate your pace! We recommend most athletes hit this at 70% or less intensity. DB Push Press + Push Jerk + Split Jerk 3 Sets 10 Do
Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Floor snowangels 10 Squat Pass thrus 10 Sotts press PVC Wrist prep Burgener Cleans YEAR ENDER Build to your heavy clean and jerk in 15 min 5-5-3-3-2-2-1-1-1 OPEN WORKOUT 17.1 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 40 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 50 Dumbbell Snatches (50/35 lb
Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworms pushups OPEN WORKOUT 17.1 (HYROX VERSION) 10 Dumbbell Snatches 20m Burpee Broad jumps 20 Dumbbell Snatches 20m Burpee broad jumps 30 Dumbbell Snatches 20m Burpee broad jumps 40 Dumbbell Snatches 20m Burpee broad jumps 50 Dumbbell Snatches 20m Burpee broad jumps WEIGHT 35/20 Time Cap: 20
