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Week 1 - 2024

Monday


Closed


Tuesday


Deadlift 10-8-6-4-2


EMOM x 20

Min 1 - 10 Deadlift

Min 2 - 15 Wall balls

Min 3 - 15/12 Calorie row

Min 4 - 10 Handstand push ups


Wednesday


Every 2 minutes x 15

1 - Ski

2 - Sled drag + push

3 - Hang + Plank (hang for 50 seconds then hold a plank)

4 - Bike

5 - Sand bag carry


Thursday


A1) Incline DB Bench press 4 x 8-12

A2) Ring row 4 x 10


3 rounds

3 minute AMRAP

1 minute rest


A)10 toes to bar

30 double unders


B)10 alternating box step ups 24/20”

15/12 calorie Row


Friday


10-9-8-7-6-5-4-3-2-1

Power clean 60/40kg

Push jerk 60/40kg

Back squat 60/40kg

Lateral Burpees over the bar


Saturday


In teams of 2

20 Rounds (10 rounds each)

12/10 Calorie bike

9 DB Thrusters

6 Toes to bar


Hyrox


Monday


Closed


Tuesday


A1) Bench press 10-8-6-4-2-10

A2) Bent over row 5x10


B) Bulgarian Split squat 5 x 8/8


C1) Tib raises 3x20

C2) Straight leg calf raise  3x20


Wednesday


Every 2 minutes x 15

1 - Ski

2 - Sled drag + push

3 - Hang + Plank (hang for 50 seconds then hold a plank)

4 - Bike

5 - Sand bag carry


Thursday


A1) Box Squat 5-5-5-5-5

A2) Broad jump 5x3


B1) Strict press 10-8-6-4-2-10

B2) Chin up 5 x 6-8


C1) 100 banded bicep curls

C2) 100 banded tricep push downs


Friday


Every 8 minutes x 5

500/400m Row

400m run

30/24 Calorie bike




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