HYROX SKILL & STRENGTH "Upper & Grip" 3 sets: :30 Active Bar Hang 4 Scap Pull-ups 8 Barbell Bent Over Rows @ 95/65 or more 24 KB Farmers Marches @ heavy 16 KB Gorilla Rows [...]

TEAM DAY "Holiday season" 5 Rounds For Time: (Teams of 2) 20 Cal Bike Erg & 20 Cal Ski Erg *split as needed 16 Synchro Alternating DB Hang Snatch @ 50/35 12 Toes To Bar [...]

Strength: Upper & Lower Bench Press & Deadlifts 5 sets: 5 Bench Press @ 65-70% 5 Touch & Go Deadlifts @ 65-70% *Rest 2:00 in between sets. *2 barbells set up for this piece.100% 1rm [...]

OLY Power Snatch EMOM x 10: 1. 3 x 1 Power Snatch + 1 Hang Power Snatch @ 55-60% *hang at knees 2. :30 sec Heavy Double Under Practice *goal here is to be technical, [...]

ACCESSORY: HYROX "Core, Holds & Lower" AMRAP 10: :16 sec Hollow Hold 8 Heels Elevated KB Goblet Squats @ heavy 16 Hollow Rocks 8.8 KB Single Leg RDLs @ tough 16 V-ups *3-4 rounds in [...]

Upper: Strength Upper: Pressing & Plyos 5 sets: 5 Push Jerks @ 65-75% 3 Explosive Broad Jumps *rest as needed in between. *tips = vertical torso, straight down dip, fast drive, and fast punch under [...]

Lower - WEEK 2 of 6 Back Squats 5 sets: 5 Back Squats @ 70-75% *start a new set every 2:00. *build in within % of your heaviest recent back squat. WORKOUT OF THE DAY [...]

HYROX SKILL & STRENGTH "Upper & Grip" 3 sets: :40-1:00min Dead Bar Hang 10 Barbell Bent Over Rows @ 95/65 100' KB Farmer Carry @ heavy *walk slow 5-10 Strict Pull-ups *use bands as needed [...]

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 plank 400m Run Together 30 Kipping Pull-ups *split 20 Cal [...]

Strength: Upper & Lower Bench Press & Deadlifts 5 sets: 6 Bench Press @ 60% 6 Touch & Go Deadlifts @ 60% *Rest 2:00 in between sets. *2 barbells set up for this piece. WORKOUT [...]