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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