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Team Games   Workout:  Teams of 3 2100m row – every switch the person getting on the rower must complete 5 burpees. You must switch every 300m.   Then the team must complete: 360m (40 lengths) Of 2 d balls + 1 length carry, alternating team members. 180 alternating box overs.   Then complete 4200m […]

HYROX FRIDAY 10-09-21

HYROX FRIDAY    Warm-up: 8:00 EMOM Min 1 – 1 Hill Run Min 2 – 6 Up Downs + 6 Jump Squats      Workout: 45:00 Cap A: 3 Rounds 400m Run + 25 Air Squats B: 3 Rounds 500/450m Row + 25 Push-Ups C: 3 Rounds 500/450m Ski + 25 Wall Balls D: 3 Rounds 1k/850m […]

HYROX WEDNESDAY 08/09/2021

HYROX WEDNESDAY 08/09/2021   Warm-up: 7:00 AMRAP 8 Cals Row & Ski 2 Lengths Walking Lunges 6 Burpees 3 KB Deadlifts + 10 Sec Hold       Workout:  45 Min AMRAP  500m Ski 3 Lengths Sled push 3 Lengths Sled Pull 4 Lengths Burpee Broad Jump 500m Row 8 Lengths Farmers Carry 6 Lengths Sandbag […]

HYROX SATURDAY

HYROX SATURDAY 04/09/2021   Warm-up: 7:00 AMRAP 2 Lengths Walking Lunges 6 Burpees 10 Med ball Deadlifts 10 Med ball Strict Press     Workout: Every 15 Mins x 3 1 MILE RUN 4 LENGTHS SLED PULL (100/80) 2 LENGTHS BURPEE BROAD JUMP 4 LENGTHS FARMER CARRY (2X32/2X24) 30 WALL BALLS (9/6)    

TEAM GAMES 04-09-2021

Team Games   Workout: 45:00 Cap –Buy in – 100/85 Cal BikeErg– 4 Rounds 30 Synchro Devil’s Press Step Overs   @1 x 22.5/1 x 15kg 200m Run –Buy out – 100/85 Cal BikeErg–   *Synchro Devil’s Press – 2 work, 1 rest. Swap out every 10 reps* *200m run – Up ramp to 20mph sign*

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