Workout of the Day

Hyrox

8 Stations – 5min ON / 1min OFF: 

amrap calories SkiErg

amrap calories Row

amrap calories Bike

amrap Burpees

amrap KB Swings

amrap Sandbag walking Lunges

amrap Wall Balls

amrap prowler pull

Weightlifting

3 rounds of: 

15 deadlifts

12 hang power cleans

9 front squats

6 jerks

3 squat clean thruster

Hyrox (90Min)

12 rounds – 4min ON / 1min OFF

1) amrap 10 DB Deadlifts

+ 10 alt. DB reverse Step Lunges

+ 10 Push-ups on DBs

2) 30 calories Ski

+ amrap Slamballs

3) 30 calories Bike

+ amrap Box-Step-ups

4) 40 Wall-Ball-Shots

+ amrap Battlerope

Hyrox (90Min)

A) OT 90s for 12 rounds:

1) 6-12 reps Pull-ups or Chin-ups

2) seated double DB Strict Press

3) 20 meter pinch grip plate carry

B) 12 X 2-minute rounds of:

10 DB Thrusters

200-m row

Max-reps Burpees over the rower-

-1 minute rest-

15 russian KB Swings

20 Box-Jumps

Max-reps mountain climbers for the rest of the time

-1 minute rest-

WOD

Strength:

Find your 1 RM Back-Squat

EMOM 15′:

1) 10 Pull-ups

2) 12/9 calories Bike

3) 6-8 strict HSPUs

Hyrox

A) 12 min amrap: 

10 calories Ski

10 DB-Thrusters

B) 12 min amrap:

10 calories Bike

20 meter prowler push

C) 12 min amrap:

10 calories row

10 Burpees over the rower

WOD

Strength:

Find your 1 RM Deadlift

For time – TC: 15 min

20 -15 – 10

Power-Cleans

Front-Squats

Deadlifts

OTM do 5 reps Shoulder to Overhead

Weightlifting

A) Practice

Snatch

B) E2MOM for 10 rounds do:

3 reps Snatch Pull

+ 1 rep Squat-Snatch

+ 3 rep OHS

Hyrox

Team of 2 AMRAP 40 min

Row 200 meters

6 double DB Hang Squat Cleans

6 double DB Push Press

WOD

Strength:

OT 90 seconds for 6 rounds:

do 5-10 reps of strict Chin-ups

For time – 15 min

30 toes-to-bars

40 single-arm dumbbell snatches

50 dumbbell box step-overs

40 single-arm dumbbell snatches

30 toes-to-bars

Hyrox

A) EMOM 16: 

1) 5-10 Pull-ups

2) 15-20 Wall-Ball-Shots

B) For time: 

30 tuck-ups

40 single-arm hang dumbbell snatches

50 dumbbell box step ups

40 single-arm hang dumbbell snatches

30 tuck-ups

WOD

E3MOM for 5 rounds:

12/9 Cal Assault Bike

15 Double KB or DB front rack squat

10 KB or DB Shoulder to Overhead

Rest of the time is break

-Rest 5 minutes-

250/200m row

15 russian Kettlebell-Swings

10 Push-Ups

Rest of the time is break

Hyrox

35 min AMRAP with a partner:

P1 performs 1 round of:

5 Burpees

10 russian Kettlebell-Swings

15 Kettlebell-Lunges

P2 performs a row for calories

Gymnastics

A) 15 min amrap for quality: 

5 Tempo HSPU Knees Elevated

10 Opposing Limb Arch Lifts

B) 4 rounds – TC: 16′

10 m Handstand Walk w/ Partner

15 Tuck ups

15 DB Bench Press