WARM UP
EMOM x 3 MINUTES (:40 ON / :20 OFF)
MIN 1 – 90/90 Hip Rotations
MIN 2 – Push Up to Pike
MIN 3 – Kang Squats
Into…
2 ROUNDS
200m Run
8 Air Squats→ 8 Front Squats
8 Alt. Elbow Punches
8 Strict Press→ 8 Push Press
8 Thrusters
STRENGTH
5×2
Back Squat*
*Build and stay at Heavy weight across all sets.
(Score is Weight)
WORKOUT
FOR TIME
400m Run (25/20 Cal Bike)
50 Thrusters (95/65)
400m Run (25/20 Cal Bike)
(Score is Time)
OPTIONAL COOL DOWN
1-2 SETS FOR QUALITY
200m Cool Down Walk
10 Cat/Cows
5 KB Jefferson Curls
-Rest as Needed b/t Sets-
(No Measure)
EXTRA CREDIT
NOTE — June’s extra credit focus will revolve around Hyrox/Fitness Race training. Expect to see these style of workouts + running workouts to help build endurance. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.
2 ROUNDS FOR TIME
500m Run
250m SkiErg or Row
20m Burpee Broad Jumps
20m Walking Farmers Lunges
20 Wall Balls (20/14)
250m SkiErg or Row
500m Row
(Score is Time)