Workouts of the week
9/2 – 15/2
HYBRID
STRENGTH
4 sets
10 Dual KB Front Squat, 30×1
6-8 Bent Over Row x side
ENDURANCE
15 min Emom
Min 1: 10 American Swing
Min 2: 12-15 cals Erg
Min 3: 15-20 Air Squat
CrossFit
STRENGTH
Deadlift
4 x 2.2.1
METCON
15 min Amrap- 2:30 min On 30 sec Off
10 Deadlift
10 Kipping Handstand Push Ups
35 Double Unders
HYBRID ENDURANCE
POWER STRENGTH ENDURANCE
Emom 16
Min 1: 5-10 D-Ball Clean
Min 2: Max distance in 5 connected Broad Jump
Min 3: Erg Build Up for Quality
Min 4: rest
POWER AEROBIC ENDURANCE
Every 8 min x 2
750 Row / 1500 Bike
then
6–12–18
Box Jump Over (performance burpees BJO)
DB Snatch
Target: Zone 3
HYBRID STRENGTH
LOWER BODY
A.
Rack Deadlift 8-8-6-(6) RIR 2-3
5-10 Hanging Knee to Raise after each set
B.
3 Rounds for Quality
6-8 1 Arm KB Reverse Lunges x side
5-10 Single Leg Deficit Glute Bridge
C.
9 min Emom
Min 1: Forearm Plank Knee to Elbow
Min 2: Goblet Squat into Halo
Min 3: Frog Pump
HYBRID
STRENGTH
3-4 sets
6 Barbell Bench Press
20 Tall Plank Shoulder Tap after eahc set
ENDURANCE
15 min Amrap T-2
40 cals Ski/Bike
30 Medball Hug Reverse Lunges 9/6 kg
20 Tyson o Loaded Beat Push Ups
CrossFit
STRENGTH
4 sets
8-10 Floor Press
10 Single Arm DB Row
METCON
2 rounds for time of:
40/50-calorie row
40 Step Up (1 dumbbell)
30 Renegade Row
HYBRID ENDURANCE
MUSCULAR ENDURANCE
Every 90 x 8
A. 10 Front Rack Reverse Lunges + 10 Bent Over Row
B. 10 Plate Overhead Sit Up 20 Russian Twist
AEROBIC ENDURANCE
Every 6 min x 3-4
1 min Row
1 min Ski
1 min Run
1 min Sled Push (light weight)
1 min rest
*20 sec rest/transition between stations
Target: Zone 2-3
HYBRID STRENGTH
LOWER BODY
A.
Rack Deadlift 8-8-6-(6) RIR 2-3
5-10 Hanging Knee to Raise after each set
B.
3 Rounds for Quality
6-8 1 Arm KB Reverse Lunges x side
5-10 Single Leg Deficit Glute Bridge
C.
9 min Emom
Min 1: Forearm Plank Knee to Elbow
Min 2: Goblet Squat into Halo
Min 3: Frog Pump
HYBRID
STRENGTH
4 sets
6-8 Strict Chin Ups
Max Hollow Hold / Single Leg Tuck Hollow Hold
ENDURANCE
5 Rounds
10 Burpees no Push Ups to Plate
10 Dumbbell Ground to Overhead
10 V-Ups o 15 Sit Ups
CrossFit
STRENGTH
Every 90 sec x 6
1 Power Clean 1 Hang P. Clean 1 Power Clean
Build Up
Every 90 sec x 4
1 Hang Power clean 1 Hang Squat Clean 1 F. Squat
Build Up
METCON
For time:
10-8-6-4-2 reps
Front squats
20-16-12-8-4 reps
Lateral burpees over the bar
10-8-6-4-2 reps
Power cleans
HYBRID ENDURANCE
SPRINT ENDURANCE
10 min IGYG (Full Round Transitions)
5 Single Arm Push Pres x side
10 Wall Ball
10 cals Sprint
Each round should be a full sprint.
SPRINT ENDURANCE
20 min Emom 45/40/30/20 sec work
Min 1: Erg
Min 2: Burpees to plate
Min 3: Erg
Min 4: Push Press
Min 5: Rest
Increasing effort each Round
Target 4-5
HYBRID STRENGTH
UPPER BODY
A
Barbell Bent Over Row Reverse Grip 8-8-6-(6) RIR 2
Max Banded Face Pull
B
4 Rounds
10 Dumbbell Seated Shoulder Press
15-20 Sec Chin Over the Bar (weighted)
C
8-10 min YGYG
Max Seated Dumbbell Curl
Max Barbell Upright Row
Max Strict Push Ups
HYBRID
STRENGTH
12 min Volume Accumulation
5-8 Strict Knee to Chest o Leg Raise
20 mt Farmer Carry o 40 sec March
30 Bodyweight Russian Twist
ENDURANCE
3 Rounds
A. In 2 min 15 Box Jump Step Down Max Ski Erg
B. In 2 min 15 Push Press Max Bike Erg
1 in rest after each round
CrossFit
STRENGTH
12 min Volumen Accumulation
4-6 Strict Chin Ups
12 mt Single Arm Overhead Walking Lunges
METCON
3 Rounds For Time T-2
500 mt Row
40 Wall Ball
30 Chest to Bar
20 KB Push Press
HYBRID ENDURANCE
INTERVALS ENDURANCE
Every 90 sec x 9
A. 10-12 Floor Press
B. 30 mt Bear Hug Carry AHAP
C. run at easy pace
INTERVALS ENDURANCE
18 min 90 sec On 30 sec Off
A: erg for mt
B: 5-6-7-etc.. Dual DB GTO / Front Squat
C: Slam Ball
*add 1 rep every round
Target Effort: Zone 3-4
Focus: consistency ( same reps/cals x round)
HYBRID STRENGTH
UPPER BODY
A
Barbell Bent Over Row Reverse Grip 8-8-6-(6) RIR 2
Max Banded Face Pull
B
4 Rounds
10 Dumbbbell Seated Shoulder Press
15-20 Sec Chin Over the Bar (weighted)
C
8-10 min YGYG
Max Seated Dumbbell Curl
Max Barbell Upright Row
Max Strict Push Ups
HYBRID
STRENGTH
3 sets
12 Dumbbell Frontal Raise + 12 Curl
+
3 sets
15 Pulse Sumos Squat + 15 Squat Jump
ENDURANCE
8 min Tabata
Erg
Drop Squat
1 min rest
4 min Tabata
Down Up
CrossFit
STRENGTH
12 minute EMOM
Min 1: 2-6 Bar Muscle Up
Min 2: 10 Renegade Row (no push ups)
MIn 3: Rest
METCON
In 14 min
6 Dumbbell Snatch
6 Kipping Toes to Bar
6 Box Jump Over
Add 2 reps every Round
HYBRID ENDURANCE
GRINDER ENDURANCE
2 Rounds 90 sec On 30 sec Off
A: Sled Pull
B: Weighted D&U Step Up
C: run / erg
GRINDER ENDURANCE
In 15 min
40-30-20
cals erg
30-20-10
mt Walking Lunges
40-30-20
Hands Off Push Ups
In the remaining time max mt erg
Target: Zone 2
HYBRID STRENGTH
TOTAL BODY
HYBRID
HYBRID
Every 3 min x 36 min alternating
A. 500 mt Row
B. 35 Slam Ball
C. 500 mt Run
D. 40-50 Ring Row
CROSSFIT
METCON
2 Rounds for Time – T3
1000 mt Run together
80 Burpees
60 Box Jump Over
40 Synchro Toes to Bar
20 Deadlift 100/70 Kg
HYBRID ENDURANCE
GAME DAY
Amrap 15 min YGYG
30 Box Jump Over
20 Synchro Air Squat
30 Burpees
20 Synchro Sit Up
30 D-Ball Clean
AMRAP 15 min
Athlete A: 5 min max meters Run
Athlete B: 5 min max meters Bike
Athlete C: 5 min max Ski
Athletes rotate every 5 min
5 min rest between
HYROX
STRENGTH
4 sets
10 Single Arm Dumbbell Row x side
10 Reverse Lunges x side
10 Partner Reverse Sit Up
ENDURANCE
20 min 40 sec On 20 sec Off
1. Wall Ball
2. Row
3. D-Ball Clean o Dumbbell
4. Box Jump
5. Rest
*Score is Total Cals and reps