WOD: PARTNER SMALL

Friday 190724

3 rounds for time:
800/1,000-m row
50 burpees
50 box jumps (51/61 cm)
800-m run
– Partners break up the row, burpees, box jumps, and runs as needed; one partner moves at a time.
– 45:00 time cap.

HYROX

Strenght PART A
3 sets of 50m heavy load sled push
use load 1.5-2 x bodyweight
rest 2:00-3:00 between sets

Strength PART B
15 minutes sled push strength

3 sets of 50m heavy load sled pull
use load 1-1.5x bodyweight
rest 2:00-3:00 between sets

Run
3x1000m run
rest 1:1

WOD: For time

Thursday 180724

21-15-9
Pull-ups
DB clean and jerk/right arm (15/22.5 kg)
DB clean and jerk/left arm (15/22.5 kg)

Post-workout
1 set:
200-m single-arm dumbbell overhead carry
– Use your workout dumbbell.
– Switch hands as needed.

HYROX

EMOM 35 Minutes

Minute 1: 12/9 Cal Ski or bike
Minute 2: 10 box jumps 50/60 cm 1m distance
Minute 3: 12/9 Cal Row
Minute 4: 15 Wallball 6/9 kg
Minute 5: Rest

WOD: Team WOD

Wednesday 170724

AMRAP 12:
9/12-calorie row
3 thrusters (55/80 kg)

Partner 1 completes an entire round while partner 2 rests.
Partners alternate back and forth until time expires.

Pre-workout:
EMOM 6:
1 squat clean thruster
– Build to a heavy single.

HYROX

AMRAP 30'
400m run
30 push-ups
30 russian kettlebell swings 16/24kg
30 goblet squats

WOD: For time

Tuesday 160724

10-20-30-40-50
AbMat sit-ups
100-200-300-400-500
Run (meters)
– Perform a 100-m KB farmers carry 2x(16/24 kg) after each set of sit-ups.

HYROX

For time
3 rounds of

30 Burpee Broad Jump
Row 500m
20 Burpee Broad Jump
Row 250m
10 Burpee Broad Jump

Rest 3 minutes between rounds

WOD: Isabel

Monday 150724

For time:
30 power snatches (43/61 kg)

Post-workout
On an 8:00 clock:
Build to a heavy 1-rep snatch
– Power or squat.

HYROX

6 Rounds

250m Ski or 500m bike
25m Farmer’s Carry

Rest 2 minutes

6 Rounds

250m Row
25m Walking Lunge

WOD: For time

Saturday 130724

3 rounds for time with a partner:
30 shoulder-to-overheads (40/60 kg)
60 walking lunges
90 double-unders
– Partners trade off as needed with one partner working at a time.

WOD: AMRAP 9'

Friday 120724

12 sumo deadlift high pulls (30/40kg)
6 shuttle runs
– 1 shuttle run is 6m down/ 6 m back.

Post workout
On a 8:00 clock:
6 attempts at a max-distance broad jump

HYROX

AMRAP 20'
75 wall ball shots 6/9kg
75 push-ups
75 ring rows
1000m run