Yay Midterms!

Monday

Metcon

Open 26.1

For Time:

20 Wall Ball Shots 20/14lb

18 Box Jump Overs 24/20”

30 Wall Ball Shots 20/14lb

18 Box Jump Overs 24/20”

40 Wall Ball Shots 20/14lb

18 Box Step Overs With Ball

66 Wall Ball Shots 20/14lb

18 Box Step Overs With Ball

40 Wall Ball Shots 20/14lb

18 Box Jump Overs 24/20”

30 Wall Ball Shots 20/14lb

18 Box Jump Overs 24/20”

20 Wall Ball Shots 20/14lb

Aim

Open Retest

Time Cap

12 min

Tuesday

Metcon

AMRAP 10

20m Stiff Legged Bear Crawl Walk

20m D Ball Keg Carry

10 Half Kneeling Press

AMRAP 10

20m Backward Sled March

20 Alt High Plank Row

10 Dumbbell Glute Bridges

AMRAP 10

20m Bear Crawl Walk

20 Alt Kettlebell Pull Through

10 Dumbbell Single Leg RDL

Aim

Active Recovery

Time Cap

30min

Wednesday

Metcon

Open 26.2

For time:

80-foot dumbbell overhead walking lunge 22.5/15kg

20 alternating dumbbell snatches 22.5/15kg

20 pull-ups

80-foot dumbbell overhead walking lunge 22.5/15kg

20 alternating dumbbell snatches 22.5/15kg

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge 22.5/15kg

20 alternating dumbbell snatches 22.5/15kg

20 muscle-ups

Aim

Open Retest

Time Cap

15 min

Thursday

Metcon

Pultocracy

7 Rounds of:

1 min Cal Ski

1 min Cal Row

1 min Cal C2Bike

1 min Wall Ball Sit Ups

1 min Rest

Aim

Cardio

Time Cap

34min

Friday

Metcon

Open 26.3

For time:

2 rounds of:

12 burpees over the bar

12 cleans, weight 43/29kg

12 burpees over the bar

12 thrusters, weight 43/29kg

2 rounds of:

12 burpees over the bar

12 cleans, weight 52/34kg

12 burpees over the bar

12 thrusters, weight 52/34kg

2 rounds of:

12 burpees over the bar

12 cleans, weight 61/38kg

12 burpees over the bar

12 thrusters, weight 61/38kg

Aim

Open Retest

Time Cap

16 min

Saturday

Metcon

Sourdough

In a 5 min window work for 5 rounds:

1 Rope Climb

8 Toes To Bar

8 Handstand Push Ups

400m Run

Aim

Shoulder Endurance

Time Cap

25min

#HYROX
#Monday 7 AM HYROX

AMRAP 32min

600m Run

30 Burpees On Spot

600m Run

30m Broad Jumps

600m Run

100m Farmer Carry 24/16kg

600m Run

300m Ski

Aim

Heart rate spike

#Tuesday 6 PM HYROX

For Time:

1000m Run

20m Sled Push 152/102kg

1000m Row

200m Farmer Carry 24/16kg

1000m Run

30m Burpee Box Jumps

1000m Ski

20 Wall Balls 20/14lb

Aim

Running

#Wednesday 7 AM HYROX

For Time

200m Run

50m Lunges

400m Run

50m Burpee Broad Jumps

600m Run

50m Suitcase Carry 32/24kg

400m Run

50 Wall Balls 10/4lb

200m Run

Aim

Endurance

#Thursday 6 PM HYROX

AMRAP 30 min

25 Cal Ski

10m Sled Pull 103/78kg

25 Cal Row

400m Wall Ball Run

25 Cal C2Bike

25 Wall Balls 14/10lb

Aim

Lung Endurance

#Saturday 8 AM HYROX

For Time:

1000m Run

1 min Rest

800m Run

20m Sled Push 152/102kg

20m Sled Pull 103/78kg

20m Burpee Broad Jumps

20m Lunges 20/10kg

20 Wall Balls 14/10lb

800m Run

1 min Rest

1000m Run

Aim

Engine Builder