floFOCUS2024-08-28T17:24:13-04:00

floFOCUS

02.06.25

HYROX

assessory work (3 rounds)

:40 work/:20 rest

  1. KB tea pot (r)
  2. kb tea pot (l)
  3. kb plank taps
  4. alt s/a kb swings

partner (e3mom) 3 rounds

  1. p1: amrap sled pushes/p2:12/10 cal bike
  2. p1: amrap farmers carry (53/35)/p2 12 burpees
  3. 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)

  1. 20/15 cal+20/15 cal ski/row/bike
  2. 30 total s/a devils press
  3. 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.

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