HybridRx - Strength & Conditioning

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Farmer's Carry (20 Steps); Moderate Loads 7 Russian KB Swing; Moderate Loads 7 Hand Release Push Up 15m Prisoner Walking Lunge (20 Steps); Moderate Loads + Build Up Sets: Perform 3 sets of the following Complex to prepare for the Clean & Jerk 3 Sets; At An Increasing Effort; Rest As Needed Between Sets 1 Clean Pull + 1 Hang Power Clean + 1 Front Squat + 1 Push Press Set 1: At RPE 4-5 out of 10 Set 2: At RPE 5-6 out of 10 Set 3: At RPE 6-7 out of 10

Clean & Jerk

3, 3, 3, 2, 1

Dual DB Step Up

Dual DB Lying Triceps Extension

Instructions: • Complete the circuit as listed "For Time" • Follow the rep count for the Burpee Box Jump Over & Toes to Bar as it descends each set RX: For Time; At Sustained Effort 500/400m Row 30-20-10 Reps; Burpee Box Jump Over; 24"/20" Toes to Bar Scaled: For Time; At Sustained Effort 500/400m Row 30-20-10 Reps; Burpee Box Jump Step Down; 24"/20" Toes to Bar or V-Up Score the time it takes to complete the Chipper.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Hamstring March (20 Steps); Moderate Loads 5 Box Jump Step Down; 24"/20" 7 Ring Row 0:30 Seconds: Airbike - Steady Pace + Build Up Sets: Prior to starting the Deadlift perform 1-2 warm up sets to build up to a weight you feel comfortable starting your Max Effort build at.

Deadlift

1 x 5

Dual DB Incline Row

Instructions: Complete 5 consecutive sets of the triplet listed "For Time". RX: 5 Sets; For Time; At Sustained Effort 50 Double Unders 30m Dual DB Walking Lunge (40 Steps); 50/30 lb per Hand 20 Dual DB Shoulder to Overhead; 50/30 lb per Hand RX+: 5 Sets; For Time; At Sustained Effort 50 Double Unders 30m Dual DB Walking Lunge (40 Steps); 50/30 lb per Hand 20 Dual DB Shoulder to Overhead; 70/50 lb per Hand Scaled: 5 Sets; For Time; At Sustained Effort 50 Single Unders 30m Dual DB Walking Lunge (40 Steps); 35/20 lb per Hand 20 Dual DB Shoulder to Overhead; 35/20 lb per Hand Alternative Movement Option: Perform the following alternative workout if you would like additional variety to today's workout 5 Sets; For Time; At Sustained Effort 50 Double Unders 30m Dual DB Walking Lunge (40 Steps); 50/30 lb per Hand 20 Wall Ball; 20/14 lb Score the time it takes to complete 5 consecutive sets of the triplet.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 15m Dual KB Overhead Carry (20 Steps); Moderate Loads 7 Russian KB Swing; Moderate Loads 5 Box Jump Step Down; 24"/20" 0:30 Seconds: Airbike - Steady Pace + Build Up Sets: Perform 3 sets of the following Complex to prepare for the Power Snatch 3 Sets; At An Increasing Effort; Rest As Needed Between Sets 1 Snatch Pull + 1 Hang Power Snatch + 1 Behind the Neck Snatch Push Press Set 1: At RPE 4-5 out of 10 Set 2: At RPE 5-6 out of 10 Set 3: At RPE 6-7 out of 10 + Prior to the Front Squat perform 1-2 warm up sets to build up to your working weight for the day.

Power Snatch

5 x 3

Front Squat

5 x 5

Dual DB Biceps Curl

Instructions: Accumulate as many Pull Up repetitions as possible in each individual set of the AMRAP. RX: 3:00 Minutes; AMRAP x 4 Sets; For Max Repetitions; At Sustained Effort; Rest 1:30 Minutes Between Sets 15/12 Calories Airbike 12 Box Jump Over; 24"/20" AMRAP In Remaining Time: Pull Up; Kipping or Strict RX+: 3:00 Minutes; AMRAP x 4 Sets; For Max Repetitions; At Sustained Effort; Rest 1:30 Minutes Between Sets 15/12 Calories Airbike 12 Box Jump Step Down; 24"/20" AMRAP In Remaining Time: Chest to Bar Pull Up Scaled: 3:00 Minutes; AMRAP x 4 Sets; For Max Repetitions; At Sustained Effort; Rest 1:30 Minutes Between Sets 15/12 Calories Airbike 12 Box Jump Step Step Down; 24"/20" AMRAP In Remaining Time: Strict Pull Up Score the number of Pull Up repetitions completed in each individual set of the AMRAP.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing; Moderate Loads 15m Dual KB Front Rack Carry (20 Steps); Moderate Loads 7 Hand Release Push Up 0:30 Seconds: Airbike - Steady Pace + Build Up Sets: Perform the following Complex in preparation for the Power Clean 3 Sets; At An Increasing Effort; Rest As Needed Between Sets 1 Clean Pull + 1 Hang Power Clean + 1 Power Clean Set 1: At RPE 4-5 out of 10 Set 2: At RPE 5-6 out of 10 Set 3: At RPE 6-7 out of 10 + Prior to the Close Grip Bench Press perform 1-2 warm up sets to build up to the weight you intend to use for your work sets.

Power Clean

5 x 3

Close Grip Bench Press

3, 3, 3, 2, 1

Dual DB Staggered Stance Straight Leg Deadlift

Instructions: Complete the prescribed workload for each exercise listed "For Time". RX: For Time; At Sustained Effort 400m Run 150 Double Unders 50/40 Calories Airbike 1,000/800m Row Scaled: For Time; At Sustained Effort 400m Run 150 Double Unders 50/40 Calories Airbike 1,000/800m Row Score the time it takes to complete the Chipper.

Pre-Fatigue: 3 Sets; For Quality; Rest As Needed Between Sets 7 Russian KB Swing; Moderate Loads 15m Prisoner Walking Lunge (20 Steps); Moderate Loads 7 Ring Row 0:30 Seconds: Airbike - Steady Pace + Build Up Sets: Prior to both the Back Squat and the Strict Overhead Press perform 1-2 warm up sets to build up to the weight you are using for your work sets.

Back Squat

3, 3, 3, 2, 1

Strict Overhead Press

5 x 5

Instructions: Complete as many repetitions as possible in 18:00 minutes. RX: 18:00 Minutes; AMRAP; At Sustained Effort 7 Dual DB Hang Power Clean to Overhead; 50/30 lb per Hand 10 Pull Up; Kipping or Strict 10 Box Jump Over; 24"/20" RX+: 18:00 Minutes; AMRAP; At Sustained Effort 7 Dual DB Hang Power Clean to Overhead; 70/50 lb per Hand 3 Bar Muscle Up/Ring Muscle Up 10 Box Jump Over; 24"/20" Scaled: 18:00 Minutes; AMRAP; At Sustained Effort 7 Dual DB Hang Power Clean to Overhead; 35/20 lb per Hand 5 Strict Pull Up 10 Box Jump Step Down; 24"/20" Score the number of rounds & repetitions completed in 18:00 minutes.