Day Hybrid

14 Min Strength
Alt EMO2M: Hybrid Metcon Notes
Make sure full ROM is achieved on both lunges and air squats
100 Forward Lunges
Monday Odd: 5 x Back Squat 3:00 on/2:00 offRower Burpees over the rower must be a jump with a two foot take off
30 Burpee Over
Even: Press:
Strict 12 DB Box Step Ups 50ft Burpee Broad Jump Each interval
and two should be a 90%-all out effort
foot landing
Tuesday
10-8-6-4
Split Squat:Building 200m
400mSprint
Run (RUN) Consistency
Farmer CarryisKB keyweight should be the same as KB Deadlift weight
Wednesday 10
4 x 12 each 20 xWalking
Bicep Curl
Goblet Lunge (70/53 X 1) It
Forshould be not
Quality, heavy
for enough
time that one break is required each set
Thursday Accessory Work 12
2x x Shoulder Press Each section should have a as
15 needed,
min timeall
cap
14 x Upright Increase weight throughout sets should be unbroken
Friday 500m Row Row DB sets should be unbroken (with rest between movements)
500m Run
Day Hybrid Strength Hybrid Metcon
*Increase Ski by 100m each round
Front Squat: -2 Mins Rest-
Monday Warm
Build Up:
to a heavy 3 4 RFT:
12 Min Run
AMRAP:
Tuesday 500m Row/500m Ski 1000m
18/15 Cal @ Race Pace
Bike
4 x 200m
Push Accelerations
Press: 2 Mins Rest
Wednesday 12 Burpee
3-5 Wall WalksOver DB
12-9-6-3 Building
Thursday Accessory Work 10
Max DB Push
Strict Press
Pull100ft
Ups Sled Push AHAP
*Every Break
(Sub Ring Rows)
Friday Movement Review
30-20-10
Notes to modify DB Front Squats to Goblet Squats
Option
Choose a weight on wall balls where you can go unbroken
Headcutter should
Record splits, stay feel heavy,or
consistent requiring a break every set of 10
get faster
Each round should be treated as a sprint
For Quality, not for time
Increase
Option to weight eachwalking
do lunges round or in place
A break on wall balls is any time the ball stops moving- no holding
Day Hybrid Strength Hybrid Metcon
Strict Press: Wall Balls
Monday 15 KB Deadlift (70/53 x 2)
3-6-9-12-15-18-etc
Build to
Deadlift: a heavy set of 5
Tuesday 100m
1:00 Farmer
Sled PushCarry
4 x 6 Building 15 DB
Wednesday Movement Review 200m
3x Run Press (50/35 x 2)
Push
1:00
12 Burpee
Barbell Broad Jump
Row
Thursday Accessory Work FR Reverse Lunge
Max Set Inverted
Ski (Meters x 10) Bar Row
Friday Movement Review
DB Thruster
Notes
A break on wall balls is any time the ball stops moving- no holding
Options to modify burpee pull ups to regular burpees or burpee +
jumping pull upweight on KB Deadlift as Farmer Carry
Use the same
Choose a weight/pace you can maintain for each full minute
Increase weight each
that can maintain round throughout
consistency
No walking
R2: 250 back on sled pull
Sub 200
R3: max ring rows for strict pull ups, or if max set of pull ups is >1 but
R4: 150
Day Hybrid Strength
Split Squat: Hybrid Metcon
100ft Sled Push
Monday 4 x 16
Back Each
Squat: 200m Run
500m Row
Tuesday Building
10-8-6-4 100ft
25 Weighted
Wall Lunge
Balls (20/14)
200m Run/Ski/Row
Front Squat:
Building 20 Goblet Squat (70/53)
Wednesday 10 Headcutters
Bench Press (70/53)
3 x 12- Light and Fast
Thursday Accessory Work 50ft Burpee
Strict Press Broad Jump
Cal Ski
Friday Movement Review 10-8-6-4
DB Push Press (50/35 x 2)
Cal Bike
NotesPush should be AHAP
Sled
Weight lunges any way, use sandbag
Use wall ball weight where you can go unbroken
if available
Treat
HR Pusheach round
ups as 90%-all
should out as
be as strict effort
possible
Consistency is key
Increase weight each round
If unable to do strict pull ups, sub ring rows or
inverted bar rows
50 Min Time Cap in a descending rep range
Day Hybrid Strength Hybrid Metcon
Push Press: 5 RFT: (50/35 x 2)
Monday 350m
10 DB Row
Thrusters
4 x 6 Squat:
Front Building
Tuesday 12 Burpees
5- DB Over Rower
Deadlift
4 x 6 Building 200m Run
Wednesday Movement Review 6- Burpee Broad Jump
20-15-10-5
7- Cal Bike
Thursday Accessory Work 2-100ft Sled Building
Bench Press Push
Friday Movement Review 3- 10 Cal Ski
4- 20 Wallballs
Notes
Use the same weight for DB Thrusters as
DB
Each Lunges
round shoulld be treated as a sprint
Score
2-1 = total time including rest
Increase
3-2-1 weight each round
Sub ring rows
There should be or minimal
inverted rest
bar rows
each ifminute
unable
to do strict pull ups
Adjust volume in order to have at 10-15 seconds
to transition between movements