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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




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