HYROX SKILL & STRENGTH "Upper & Grip" 3 sets: :30 Active Bar Hang 4 Scap Pull-ups 8 Barbell Bent Over Rows @ 95/65 or more [...]

TEAM DAY "Holiday season" 5 Rounds For Time: (Teams of 2) 20 Cal Bike Erg & 20 Cal Ski Erg *split as needed 16 Synchro [...]

Strength: Upper & Lower Bench Press & Deadlifts 5 sets: 5 Bench Press @ 65-70% 5 Touch & Go Deadlifts @ 65-70% *Rest 2:00 in [...]

OLY Power Snatch EMOM x 10: 1. 3 x 1 Power Snatch + 1 Hang Power Snatch @ 55-60% *hang at knees 2. :30 sec [...]

ACCESSORY: HYROX "Core, Holds & Lower" AMRAP 10: :16 sec Hollow Hold 8 Heels Elevated KB Goblet Squats @ heavy 16 Hollow Rocks 8.8 KB [...]

Upper: Strength Upper: Pressing & Plyos 5 sets: 5 Push Jerks @ 65-75% 3 Explosive Broad Jumps *rest as needed in between. *tips = vertical [...]

Lower - WEEK 2 of 6 Back Squats 5 sets: 5 Back Squats @ 70-75% *start a new set every 2:00. *build in within % [...]

HYROX SKILL & STRENGTH "Upper & Grip" 3 sets: :40-1:00min Dead Bar Hang 10 Barbell Bent Over Rows @ 95/65 100' KB Farmer Carry @ [...]

TEAM DAY "MARTIN" 3 Rounds For Time: (Teams of 2) *ALL DONE WITH A MEDBALL 20/14 50 Air Squats *one works ; one holds tall [...]

Strength: Upper & Lower Bench Press & Deadlifts 5 sets: 6 Bench Press @ 60% 6 Touch & Go Deadlifts @ 60% *Rest 2:00 in [...]