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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




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