HYROX SKILL & STRENGTH "Upper & Plyos" 3 sets: 50' Straight Arms Sled Push @ AHAP 10 Explosive Push-ups 100' KB Front Rack Carry @ heavy 10 KB Gorilla Rows @ heavy 5 Explosive Slam [...]

TEAM DAY "Bit of this, bit of that" 3 Rounds For Time: (Teams of 2) 18 Cal Row & 18 Cal Ski Erg *split as needed 15 Synchro Lateral Burpees Over DBs 12 Synchro Pull-ups [...]

Chest Pump Power Cleans & DB Bench Press 5 sets: 2 Power Cleans @ RPE 7-9 *build to a tough double 6 DB Bench Press @ RPE 9 *Rest as needed here. *Power Cleans = [...]

Lower: Posterior Deadlifts 5 sets: 5.4.3.3.3 Romanian Deadlifts @ RPE 9 12 Jumping Lunges @ heavy *rest 1:30 in between sets. *RDLs = slow and controlled down below the knee. Do not touch the floor. [...]

ACCESSORY: HYROX "Quads, bums & core" 3 sets: 10 KB Swings @ tough weight 8 KB Front Squats *tempo down 4.4 KB Front Rack Split Squats *tempo down 15 V-ups 1:00 min Low Plank Hold [...]

Upper: Strength Shoulders: Push - Pull 5 sets: 4.4.3.3.2 Strict Press @ RPE 7-9 8.6.6.4.4 Strict Chin-ups *modify as needed *rest as needed in between. *use racks. *heavy 2 for the day on strict press. [...]

Lower - WEEK 5 of 6 Front Squats 5 sets: 2 Front Squats @ RPE 7.5-9 *building 4 Seated Box Jumps *be explosive *tall box *rest as needed. *finish with a heavy 2 for the [...]

HYROX SKILL & STRENGTH "Upper: Carry & Pull" 3 sets: 15 KB Gorilla Rows *total reps 100' KB Single Arm OH Carry *switch arms @ 50' 15 KB Push-ups 200' KB Uneven Farmer Carry *different [...]

TEAM DAY "RAD TIN SLINGERS" AMRAP 14: (Teams of 2) 3-6-9-12-15 of: Power Cleans @ 135/95 Lateral Burpees Over Bar In time remaining: Max Clean (each partner) *any type of clean *Score = load combined [...]

Chest Pump Power Cleans & DB Bench Press 5 sets: 3 Power Cleans @ RPE 6-8.5 *build 7 DB Bench Press @ RPE 6-8.5 *Rest as needed here. *Power Cleans = should be singles and [...]