WOD: AMRAP 9'

Παρασκευή 120724

12 sumo deadlift high pulls (30/40kg)
6 shuttle runs
– 1 shuttle run is 6m down/ 6 m back.

Post workout
On a 8:00 clock:
6 attempts at a max-distance broad jump

HYROX

AMRAP 20'
75 wall ball shots 6/9kg
75 push-ups
75 ring rows
1000m run

WOD: For time

Πέμπτη 110724

3 rounds for time:
30 hang power cleans (35/50 kg)
30 bar-facing burpees

Pre-workout
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.

HYROX

For time
15-10-5-10-15
Calories
Burpees

400 meter Run after each round

WOD: Mary

Τετάρτη 100724

AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups

HYROX

For time
3 rounds of

200m Farmer's Carry 2x16/24kg
100m Walking Lunges
50 Calories
25 Goblet Squats

WOD: For load

Τρίτη 090724

5-5-5-5-5
Back squat

Accessories:
3x10 alternate cossack squats

HYROX

For time
4 rounds of:
25m sled push 100/150kg
500m run
15 deadlifts 50/70kg
500m run

WOD: For time

Δευτέρα 080724

6 rounds of:
10 deadlifts 40/60kg
10 burpees
10 box jumps (60/75 cm)

Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single dumbbell.

HYROX

For time

60 Air Squats
400 meter Run

40 Air Squats
800 meter Run

20 Air Squats
1,600 meter Run

WOD: AMRAP 15'

Σάββατο 060724

15/20-calories
15 double-DB push presses (15/22.5 kg)
10 toes-to-bars

WOD: For time

Παρασκευή 050724

3 rounds for time:
Run 400 m
100 double-unders
10 front squats (70/100 kg)

Pre-workout:
On a 10:00 clock:
Build to a heavy 1 squat clean + 2 front squats

HYROX

For Time

60 Double DB- Front Squats 2x10/15kg
400 meter Run
40 Double DB- Front Squats 2x10/15kg
800 meter Run
20 Double DB- Front Squats 2x10/15kg
1,600 meter Run