July 8 2025
Skill : 4×10 back squats Metcon : 5 rounds 10 deadlift 155/115 20 alternating dumbbell snatches 50/35 30 jumping air
July 7 2025
skill : 8×3 shoulder to overhead Metcon 21-15-9 Pull-up Push+ burpee Toes to bar Hyrox 4 rounds 700m run 700m
June 5 2025
Metcon 300 100 dual dumbbell clean & jerk 50/35 100 dumbbell half/front rack half overhead alternating lunges 50/35 100 dumbbell
July 4th 2025
Cash in 17 – handstand push up or strict pull up or muscle up 76 – burpees 20:25 Amrap 7
July 3 2025
Skill : 5×5 deadlift Metcon : Amrap 12 *add 1 rep per round power snatch 115/65 alternating dumbbell snatch 50/35
June 2 2025
Metcon 8 rounds for time 8 GHD sit ups 200m Run 8 Alternating pistols 200m Run 80 double unders 200m
July 1, 2025
Skill: 5 x 5 back rack lunges, alternating metcon: 21-15-9 Overhead squats 95/55 Wall walks hyrox : 1400 m run
June 30 2025
Skill: choose your skill set 100 Ring rows or jumping pull-ups or 75 Pull-ups or 50 Cheste to bars or
June 29 2025
HYROX Race 1 KM RUN 1000 m SkiErg 1 KM RUN 2×25 m Sled Push (202 kg incl. Sled) 1
