Monday

A. Slow Clean Grip Deadlift + Mid Thigh Power Clean: x 1 complexes x every 60s x 5 sets.
*Light weight
+
B. Slow Clean Grip Deadlift + Hang Power Clean: x 1 complexes x every 60s x 5 sets.
*Moderate weight
+
C. Slow Clean Grip Deadlift + Low Hang Power Clean: x 1 complexes x every 60s x 5 sets.
*Moderate-heavy weight

D. Every 2:00 Minutes x 6 Sets:
10 Box Jump Overs (w/ step down) 24/20″
16 Alternating DB Snatch 22.5/15kg 

Tuesday

A. Chin Over Bar Hold (pronated grip): 3 x 40-60% of max time, rest 30-60s.
+
4 Sets
B1. Australian Row Feet Elevated x average reps from last week
B2. Seated Single Arm DB Strict Press (21×1) x 8 per side

Rest 30s b/t movements, rest 60s b/t sets

C. 4 Rounds 
15/10 Cal Bike
16 Crossbody Box Step-up @ moderate loading
16 Crossbody Staggered Stance RDLs @ moderate loading

*14 Minute Cap

Wednesday

A. Front Squat – 1s pause in the bottom: 4 x 5 @ 75%, rest 2:00 minutes.

B. For Time:
100 Ab Mat Sit-ups
60 Single DB Push Press, 22.5/15kg
30 Kipping Pull-ups
60 Hand Release Push-ups

Thursday

8 Minute AMRAP:
2 Wall Walks
10 SA KB Swing, 24/16kg

– Rest 1 Minute

8 Minute AMRAP:
Max Distance Row/Bike

– Rest 1 Minute

8 Minute AMRAP:
2 Wall Walks
10 KB Clean, 24/16kg

– Rest 1 Minute

8 Minute AMRAP:
Max Distance Row/Bike

Friday

A. Every 2:00 Minutes x 9 Sets:

Set 1:
Wall Facing HS Weight Shifts: x 6-8 per side

Set 2:
Pike Box HSPU: x 60s AMRAP

Set 3:
Rear Foot Elevated Split Squat (3131) x 8 per side – DB’s held in each hand

B. 16 Minute AMRAP:
10 Thrusters, 42.5/30kg
30 Double Unders
– Rest 30s
10 Hang Power Cleans, 42.5/30kg 
10 Lateral Burpees Over Bar
-Rest 30s

Saturday 

A. Partner Workout:

“You Go, I Go”
10 Rounds for Time:
12 TTB
12 Front Rack Reverse Lunge,42.5/30kg
20/15 Cal Row

Hyrox 

Monday 

2 Rounds 

4 minutes Ski 
Rest 1 minute 

4 minutes 
400m run +AMRAP lunges 
Rest 1 minute

4 minutes Row 
Rest 1 minute

4 minute AMRAP 
400m run + AMRAP of wall balls 

Rest 1 minute

Wednesday

4 rounds 

2 minute sled  Sled push 
Rest 30 seconds 

2 minutes Burpees 
Rest 30 seconds  

2 minutes farmers carry
30 seconds rest 

2 minute Bike
Rest 30 second  

 

Friday

2 Rounds 

8 minutes
1000m Ski 
Bike erg the remaining time 

Rest 2 minutes 

8 minutes 
800m Run 
Row the remaining time 

Rest 2 minutes 

Weightlifting 

Tuesday 

 
Snatch grip push press + Overhead Squat 
5 x 3+3

EMOM x 6 @ 75% of power snatch 
2 Power snatch  

Good mornings 4 x 8
Strict Pull ups 4 x AMRAP -1