floFOCUS
02.06.25
HYROX
assessory work (3 rounds)
:40 work/:20 rest
- KB tea pot (r)
- kb tea pot (l)
- kb plank taps
- alt s/a kb swings
partner (e3mom) 3 rounds
- p1: amrap sled pushes/p2:12/10 cal bike
- p1: amrap farmers carry (53/35)/p2 12 burpees
- p1: amrap db snatches/p2: 12/10 cal ski
02.05.25
floLIFT
3 sets @6/10 rpe
3 position clean
(above knee, below knee, 1″ of floor)
3×2: power clean @6/10
6 min amrap
- 4 power cleans (135/95)
- 8 bar facing burpees
*goal: sprint each round, strive to achieve 6+ rounds
02.04.25
Pump&Sweat
12-min amrap
- 4×5 bench press (rpe 5/10)
- 2×15 db push press (rpe 5/10)
*rest 1-1:3o between sets
if finished, max cal bike/ski/row
8-min amrap
- 10 total kb-gorilla row
- 15/12 cal ski/row
- 20 trx push ups
*2-min rest
8-min amrap
- 20 total alt. db-bicep curls
- 15 slam balls
- 10 db-kickbacks
- 5 cal bike (just arms)
cash-out:
2-4 rounds
- 200m run or 10 cal (sprint)
- 10 burpees
02.03.25
Lower body/Core
5.5-min
:30/:20 (2 rounds)
- plank
- side plank (l&r)
18-min
2×3: tempo rdl (rpe 5)
2×8: deadlift (rpe 6)
2×6; deadlift (rpe 7)
- 1:30-2-min rest
15-min amrap
- 20/18 cal bike/ski/row
- 18 butterfly sit-ups
- 16 kb swings (53/35)
- 14 db-plank pull through
02.02.25
HYROX
3 rounds (e4mom)
- 20/15 cal+20/15 cal ski/row/bike
- 30 total s/a devils press
- 200ft sandbag lunges
02.01.25
“You Go, I Go”
buy-in: 60 cal row/ski/bike (alt. 10 cal sprints)
(partner A)
10-9-8-7-6-5-4-3-2-1
- pull ups
1-2-3-4-5-6-7-8-9-10
- burpees
(partner B)
10-9-8-7-6-5-4-3-2-1
- box jump overs
1-2-3-4-5-6-7-8-9-10
- mb sit ups
cash-out:60 cal row/ski/bike (alt.10 cal sprints)
*partner a and partner b are a team. 1 partner works while the other rests. when ladders are complete, they will switch, partner a will now become b and vice versa.