Luni
Sweat sesh 💦
“Hyrox style workout”
Timecap : 45 min
For time:
400m Run
500/400m Ski
400m Run
25 Box jumps
400m Run
25 Box jump overs
400m Run
20m Burpee Broad jumps
400m Run
500/400m Row
400m Run
100m Farmers Carry @ 2 x 24/16kg
400m Run
40m W. walking lunges @ 1 x 15/10kg
400m Run
50 Wall balls @ 9/6kg
Marți
Split jerk behind the neck – 6 x 2 @ 73-78%
Go every 1:30
WOD
AMRAP 10′
30/22 (cal) Row/Ski/Bike
8 Push jerks @ 50/35kg
40 Cross-overs
Miercuri
Lunge Flow #1
DO it 5 times
Movement prep
20 tactical ankle rocks
20 90/90s with hip raise
10 Frog position shifts
Pistol Squat/3 Sets
21 Glute bridge
15 Goblet squats
9/9 Single leg box step ups
10 min EMOM
*10-30 Pistols, alternating
Joi
Squat Snatch
Go every 1:00
2 x 2 @ 72-77%
2 x 2 @ 77-82%
2 x 2 @ 82-87%
2 x 1 @ 87-92%
WOD
10 Rounds for time
30 Double-unders
2 Squat snatches @ 50/35kg
1 Rope climb
Vineri
For time
3 Rounds
21 Wall balls @ 9/6kg
21 Toes-to-bars
+
3 Rounds
20 DB front rack walking lunges @ 2 x 22.5/15kg
15 Handstand push-ups
+
3 Rounds
9 Deadlifts @ 100/70kg
9 Burpee pull-ups
Midline/3 Sets
10 Hollow rocks
10 Arch/Superman
10 Seated leg lifts
