floFOCUS
10.05.26
Push/Pull
20-min
2 rounds
- 12 rb pull through
- 8 tempo rdl (3-sec lowering)
Deadlift 3×4 @ 78%
- Rest 2:00–2:30
for time: (15-min)
20-18-16-14-12-10
- kb swings
- box jump overs
*200m run after each round*
10.04.26
HYROX (Partner or Solo)
4 rounds
- 40 cal ski
- 40 sandbag walking lunges
- 40 cal row
- 40 burpee broad jumps
- 200 ft farmers carry
chip away w/partner, if solo either do it all or cut reps in half
10.03.26
Partner Chipper
for time: (40-min)
4 rounds
- 50 br double slam
- 40 hang power clean
- 30 sh2o
- 200m run (together)
floLEVELs:
- level 1 (95/65)
- level 2 (115/75)
- level 3 (135/85)
10.02.26
Lower Body
warm up/POSITION (2 sets)
- 10 Each Band side Steps
- :30 mini band static hold
- 8 Tempo Bodyweight Squats
- 3 sec lowering
back squat – the wave
- Wave 1: 5 @ 67% / 3 @ 72% / 1 @ 77%
- Wave 2: 5 @ 72% / 3 @ 77% / 1 @ 82%
emom: (4 rounds)
- 9 elevate heel goblet squat
- 12 br squat jack
- 15/12 cal bike
- rest
10.01.26
HYROX (Core+Cardio)
8-min amrap
- 9 t2b
- 12/10 cal ski
- 15 sit ups
8-min amrap
- 1 sled rope pull
- 50ft burpee broad jump
- 100ft farmers carry
8-min amrap
- 200m run
- 12 palm to elbow
- 12 sprinter sit up
8-min amrap
- 200m run
- 250m row
- 12 sandbag lunges
*2-min rest between amraps
09.30.26
Total Body Balance
warm up/poisition (2 sets)
- :30 S/L High Knee Hold
- mini band glute activation
- :30 mini band static hold
primary balance (3 rounds)
- 8 Each Front-Rack KB Reverse Lunge
- 10 Each 1-Arm DB High Pull
- 8 Each s/l Lateral touchDown
- (3 sec lowering tempo)
- 10 Each Half-Kneeling kb oh press
challenge the weight from last week
FRONT SQUAT FROM FLOOR
3 x 5 reps @ RPE 6-6.5
(Clean from floor to front rack)
Hold Grip, improve front rack poisiton, upright torso
10-min amrap
- 20 total alt. kb swings
- 15 box jump overs
- 10 total gorilla row