WOD's

MONDAY

2 sets of:
AMRAP 7`
3-6-9-12..
Single DB clean and push press (20/12.5)
Burpee braod jumps
Single DB snatch (20/12.5)
*4 min rest between the AMRAP's*

10`
3 rounds
12m dual DB front rack walking lunges
*30 sec rest*
15-20 weighted calf raises on plate
*90 sec rest*

15`
Shoulder/arm mobility coach choice

TUESDAY

10`
3 sets
5 BB muscle snatch

10`
4 sets
3 power snatch (TNG)

EMOM 8`
1 snatch + 2 overhead squat + 1 snatch

17`
Option A:
21-15-9
Cal bike erg (W:18-12-6)
BB hang snatch (43/30)
TTB/TTR
BB overhead lunge steps

Option B:
21-15-9
Cal bike erg (W:18-12-6)
DB hang snatch (20/12.5)
Hanging leg raises
DB overhead lunge steps (20/12.5)

WEDNESDAY

3-4 rounds
400/350m row or ski
25 slam balls over shoulder
15 box jumps step down (or box step overs)
*60 sec rest*
15 burpees
25 slam balls on shoulder lunges
400/350m ski or row
*1-2 min rest*

THURSDAY

15`
3 sets
5-7 BB deadlift
4-6 bar/bench dips (rx weighted)
Max time ACTIV hang
*2 min rest*

20`
4 rounds
400/350m row or ski
15 TTB/TTR or hanging leg raises
15 DB floor press

Cool down

FRIDAY

10`
2 sets
8 half kneeling KB shoulder press /side

10`
3 sets
4-6 KB kneeling windmil /side

25`
8 rounds
400m run or 900/750m bike erg
10 KB swings (24/12)
5 box jump step down

SATURDAY

10`
3 sets
6-8 BB shoulder press

8`
2 sets
12 BB front foot elevated split squat /side

10`
4 sets
Max reps strict pull ups

17`
Mini upper body push pump:
3 rounds
10 BB bench press
*30 sec rest*
6-8 ring dips (or bench dips)
*30 sec rest*
10 DB overhead tricep extensions
*90 sec rest*

20`
Option A:
4 rounds
24 wall balls (9/6)
24 TTB/TTR
24/20 cal row or ski

Option B:
4 rounds
20 wall balls (4/6)
20 hanging leg raises
20/16 cal ski or row



Hyrox
AMRAP 12ˋ
600m run or 1300/1150m bike erg
500/400m row or ski
then, in the remaining time, max rounds of:
10 Wall balls
12m sled push
24m dual KB front rack carry

*4 min rest*

AMRAP 12ˋ
600m run or 1300/1150m bike erg
500/400m row or ski
then, in the remaining time, max rounds of:
24m burpee broad jumps
10 push ups
12m lunges

SUNDAY

Chipper

100 wall ball
90 broad jump
80 DB swing
70 dual DB shoulder to overhead
60 dual DB clean
50 TTB/TTR
40 dual DB snatch
30 pull up
20 goblet squat
10 wall walks

All 4 min 5 burpee push up

Dumbbells
Rx: 22.5/15
Int: 17.5/10
Bgn: 15/7.5



Hyrox team of two
Partner EMOM 15`
1. Start with 6 synchro burpees over line (after each round + 2 reps)
2. Start with 12 synchro KB swings (every round + 2 reps)
3. Start with 15 synchro air squats (every round +3 reps

*4 min rest*

Partner chipper

1000m ski or row
80 athlete to athlete wall balls
60 synchro KB goblet lunges
40 burpee high jump
192m KB farmers carry (16×<->)