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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