Monday

Metcon
Blingy
For 5 Rounds 2 Min AMRAP 2 Min Rest
5 Pull Ups
5 Dumbbell Thrusters 22.5/15kg
5 Burpees Over The Dumbbells

Time Cap
18 Min

Aim
Ability to Recover

Mobility
Couch Stretch
Seal Rock Stretch

Tuesday

Metcon
Brownies
2-4-6-8-10-12
Overhead Lunges 43/29kg
Toes To Bar
2 min Rest
12-10-8-6-4-2
Toes To Bar
Power Snatch 43/29kg

Time Cap
20 Min

Aim
Shoulder & Core Endurance

Mobility
Hurdle Stretch

Tuesday HYROX 6pm

Metcon
AMRAP
800m Run
400m Ski
800m Run
20m Burpee Broad Jumps
800m Run
20m Lunges 20/10kg
800m Run
20 Wall Balls 14/10lb

Aim
Running

Wednesday

Metcon
AMRAP 14
10m Backward Sled March
8 Straddle Press
12-12 Wood Chops
AMRAP 14
10m Stiff Leg Bear Crawl Sled Pull
8 Straddle Row
10m Sandbag Carry

Time Cap
28 min

Aim
Strength

Mobility
Straddle Stretch

Thursday

Metcon
Furikake
2 Rounds of:
3 Wall Walks
20 Dumbbell Snatch L 22.5/15kg
30 Sit Ups
20 Dumbbell Snatch R 22.5/15kg
30 Box Jump Overs 24/20”

Time Cap
21 Min

Aim
Posterior Chain

Mobility
Box Shoulder Stretch
Box Pigeon Stretch

Thursday HYROX 6pm

Metcon
For Time :
600m Run
20 Cal C2Bike
600m Run
20 Cal Ski
600m Run
20 Cal Air Bike
600m Run
20m Burpee Broad Jumps
600m Run
100m Farmer Carry 24/16kg
600m Run
20 Wall Balls 14/10lb

Aim
Engine Builder

Friday

Metcon
Tofu
13 Rounds of
4 Push Press 52/36kg
3 Burpees Over The Bar
2 Chest To Bar Pull Ups

Time Cap
18 Min

Aim
Biceps & Triceps Endurance

Mobility
Ring Pec Stretch
Ring Triceps Stretch

Saturday

Metcon
Triple Three
3K Row
300 Double Unders
3 Mile Run

*Longer workout, prep for a 90 minute training session
**If you’re tight for time we can reduce the workout length

Time Cap
90 Min

Aim
Cardiovascular Fitness / Self-Talk

Mobility
Hurdler Stretch