Week 10 - 2023
Monday
EMOM x 10
3 Power Snatches
1&1/4 Back squats
5x3
4 rounds
15-20 Russian Kettlebell Swings
20 Reverse lunges
Tuesday
A1) Incline dumbbell Bench press 4 x 8-10
A2) Chin up 4 x 8-10
B1) Dips 4 x 8-10
B2) Gorilla row 4 x 16-20 rep
C1) Prone DB fly 3 x 12-15
C2) Overhead tricep extension 3 x 12-15
C3) Reverse curl 3 x 12-15
Wednesday
7 Rounds
45 seconds work
15 seconds transition
Ski
Sled push
Dead hang
Echo bike
Front rack carry
Thursday
15 minutes to build
Power Clean + Hang Power clean
3 rounds
2 minute AMRAP
10 Power cleans 70/45kg
Max burpee box jump overs
Rest 2 minutes
Friday
F.R.E.A.K
21 Thrusters 45/30kg
21 pull ups
800m run
30 Kettlebell swings 32/20kg
30 Pull ups
50 double unders
50 sit ups
400m run
30 Box jumps 24/20”
30 Wall balls 9/6kg
Saturday
In teams of 2
120/90 calorie ski
60 toes to bar
120/90 calorie row
60 burpees over the row
120/90 calorie bike
60 dumb-bell bench press 22.5/15kg
Hyrox
Monday
5 rounds
1 minute work
30 seconds rest
# Row
# Run
# Walking Lunges
# Run
# Wall balls
Wednesday
7 Rounds
45 seconds work
15 seconds transition
Ski
Sled push
Dead hang
Echo bike
Front rack carry
Friday
16 minutes
800m run
1000m ski
800m run
Max ski
Rest 4 minutes
16 minutes
2000m Bike
1000m row
2000m Bike
Max Row
Weightlifting
Tuesday
Snatch
Thursday
Clean & Jerk
