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Week 11 - 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) Tricep push downs 3 x 12-15

C3) Reverse curl 3 x 12-15


Wednesday


In teams of 2

40 minute AMRAP

1000m Ski

2000m Bike

1000m row


Thursday


EMOM x 20

Min 1 - 15 Toes to rings

Min 2 - 12 DB Front rack lunges

Min 3 - 50 Double unders

Min 4 - 8 Lateral box step overs


Friday


Helen & Grace


3 Rounds

400m Run

21 Kettlebell swings 24/16kg

12 Pull ups

-Into-

30 Clean & Jerks 60/40kg


Saturday


In teams of 2


30 minute AMRAP

2000m row

150 Wall balls

100 Burpees

50 Dumbbell thrusters 22.5/15kg


Hyrox


Monday


EMOM x 15

Min 1 - 25m Sled push

Min 2 - Calorie ski

Min 3 - Rest


Rest 4 minute


15 minute EMOM

Min 1 - 15 Wall balls

Min 2 - Burpees

Min 3 - Rest

Wednesday


In teams of 2

40 minute AMRAP

1000m Ski

2000m Bike

1000m row


Friday


In teams of 3


15 minute AMRAP

800m Farmers carry

Max distance sled push


Rest 3 minutes


15 minute AMRAP

2000m Ski

Max Echo Bike


Weightlifting


Tuesday

Snatch


Thursday

Clean & Jerk




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