Week 12 - 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
Mikko Salo Triangle
40 minute EMOM
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Rest
Thursday
Hang power clean
3-3-3-3-3
3 rounds
400m run
12 toes to bar
6 Hang power clean 60/40kg
Friday
Push Press
5-5-5-5-5
Every 9 minutes x 3
20 Wall balls 9/6kg
20 Sumo Deadlift high pulls 32/20kg
20 Box Jumps 24/20”
20 Push Press 40/30kg
20 Calorie row
Saturday
In teams of 3
30 minute AMRAP
60 Calorie Bike
30 Devils press
60 Calorie Ski
30 Sand bag cleans
Hyrox
Monday
2 rounds
4 minute AMRAP
400m run
Farmers carry
Rest 1 minute
4 minute AMRAP
400m run
Walking lunges
Rest 1 minute
4 minute AMRAP
400m run
Wall balls
Rest 1 minute
Wednesday
Mikko Salo Triangle
40 minute EMOM
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Rest
Friday
Every 6 minutes x 5
10 Burpee box jump overs
20 Wall balls
30/24 calorie row
Weightlifting
Tuesday
Snatch
Thursday
Clean & Jerk
