In-house comp!
Something strength-ish
+
Something CrossFit-ish
+
Something Hyrox-ish
Category: Sport
Friday, 07.11.25 – Health & Sport
Pre-comp EMOM
2 rounds as warm-up:
:30 relaxed hang from bar
10 pvc good mornings
10 alternating reverse lunges
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Every :60 for 32:00 (8 sets of each):
1st: 2-3 back squats
2nd: 4-6 strict pull-ups or Australian CTB pull-ups
3rd: :10-:20 L-sit or free-standing handstand hold
4th: 12/9 calories – your choice
*keep things light & on the low end of the reps if you’re competing tomorrow!
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5:00-10:00 coach-led mobility
Thursday, 07.10.25 – Health & Sport
Skills + cyclical/carries/holds
For completion as warm-up:
15m toe walk
15m heel walk
15m bear crawl
30m walking lunge or duck walk
:60 relaxed hang from bar
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Every :60 for 15:00 (5 sets of each):
min 1: upper gymnastics press tech
min 2: upper gymnastics pull tech
min 3: jump rope tech
*can sub in any GHD movement for any of these 3
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20:00 @ easily sustainable effort:
1 lap around the gym tough Farmer’s walk
2 laps around the gym bear hug carry
run to 3rd pole & back
400m row or equivalent
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5:00-10:00 coach-led mobility
Wednesday, 07.09.25 – Health & Sport
MGW intervals + accessory
2 rounds as warm-up:
10 scap push-ups
10 supine scap push-ups
10 pvc good mornings
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Every 6:00 for 30:00 (5 sets):
300m run or 400m row/ski or 800m bike erg
9-12 pull-ups or 12 Australian CTB pull-ups or 4-6 muscle-ups (your choice bar/ring)
6 squat cleans
*intent is smooth gymnastics & moderate/tough lifting while under slight fatigue from the run… adjust pace/gymnastics/load accordingly to allow for at least 2:00 rest each interval
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3-5 sets:
:30 hollow hold
10-15 band tricep pressdowns
OR
mobility work
Tuesday, 07.08.25 – Health & Sport
Hinge & single-arm press strength + triplet
3 rounds as warm-up:
10 alternating dead bugs
1 slow & controlled wall walk or a little handstand walking
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Every 3:00 for 15:00 (5 sets):
6 clean-grip deadlift, 21X1
6/side single-arm DB Z press, 10X1
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AMRAP in 8:00:
4 handstand push-ups or 2 wall walks
8 kettlebell swings
16 double-unders
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5:00-10:00 coach-led mobility work
Monday, 07.07.25 – Health & Sport
Single-leg & single-arm strength + triplet + accessory
3 rounds as warm-up:
6 air squats w/alternating single-arm reach overhead
3 standing broad jumps – sub-maximal for all
+
Every 3:00 for 15:00 (5 sets):
10 alternating reverse barbell lunges
5-10/side 3-point DB row
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2 rounds for time w/12:00 cap:
40 calories
30 wall balls
20 toes-to-bar
+
3 sets optional:
10-15 calf raises
10-15 tibialis raises
OR
5:00-10:00 coach-led mobility work