Monday

Power clean 
20 minutes to build to a heavy single 

EMOM x 10 
Min -1 20s Cal bike 
Min -2 40s Wall balls 9/6kg  

Tuesday

chin over bar hold  1 x Max UB Set

Every 2 Minutes x 6 Sets:

Odd:
Australian Row Feet Elevated x AMRAP (-1)

Even:
Seated Single Arm DB Strict Press (21×1) x 10 per side

5 rounds ( for quality)
250/200m Row
16 Counterbalance Cossack Squat
20 Half Kneel Banded Chop – high-to-low

2-3 Sets:
A1. Dual KB Farmer Carry x 25m @ heavy
A2. DB Hammer Curl (21×1) x 8-10
Rest 45s b/t movements

Wednesday

Front Squat: Build to a heavy single.

*Hold On, BroSis*
For Time:
30-20-10
Hang Power Clean, 42.5/30kg
Toes to bar 
*10 Minute cap

Thursday

A. 30 Minute Row/Bike for max calories.
Every 5:00 minutes, starting with 0:00, perform:
10 KB Single Arm Swing (5 per side)
10 KB Box Step-ups, held anyhow, 24/20″ box, alternating

3 Sets of Balance and Rotation:
A1. Single Leg Med Ball OH Hold x 30s per side
A2. Rotational Med Ball Throw x 5 per side
A3. KB Plank Drag Through x 8 per side
Rest 30s b/t movements, rest as needed b/t sets

Friday

Freestanding HS Hold: In 3 attempts, establish a max UB set

Every 1:30 Minutes x 6 Sets:

Odd:
Pike Box HSPU: x AMRAP (-1)

Even:
DB Rear Foot Elevated Split Squat (3131) x 8 reps per side – DB’s held in each hand

C. Every 3 Minutes x 4 Sets:
5 Deadlifts @ heavy but UB weight
AMRAP Air Squats until 60 mark

Saturday 

In teams of 2

Station 1:
6 Minute AMRAP:
20 Push press  
20 Bar Facing Burpees

Station 2:
6 Minute AMRAP:
20 Pull ups 
20 V-ups 

Station 3:
6 Minute AMRAP:
100 Double Unders
30 Box Jump overs 

Station 4:
6 Minute AMRAP
50m famers carry 
30 Plate Ground to OH

Rest 1 minute b/t stations

*Partners will share the work. 

Hyrox 

Monday 

Every 18 minutes x 2
400m run 
100m Farmers carry 
400m run 
50m walking lunge 
400m run 
50 wall balls 

14 minute time cap

Wednesday

EMOM x 40
Min 1 – Ski 
Min 2 – Sled push 
Min 3 – Row 
Min 4 – Burpee Broad jump
Min 5 – Rest

Friday

Every 15 minutes x 3
1000/900m Ski 
800m run 
1000/900m row 

12 minute time cap 

Weightlifting 

Tuesday 

Muscle snatch + Paused Overhead squat 
5 x 2+2 

15 minutes to build 
Snatch high pull + Hang Snatch + Overhead squat 

Halting snatch Deadlift (pause below the knee)
3-3-3-3-3

Thursday 

Split jerk 
3-3-3-3-3
15 minutes to build

3 Position Clean 
Hang – Low hang – Floor 
Hip Thrusts 

3 x 15
30 second dead hang between sets