Week 13 - 2013

Monday

EMOM x 20

Min 1 - 15/12 Calorie row

Min 2 - 7 Thrusters 42.5/30kg + 7 Box Jumps 24/20”

Min 3 - 7 Chest to bar pull ups + 7 Burpees

Min 4 - Rest

Every 2 minutes x 5

5 Thrusters

Tuesday

Bench Press

10-8-6-4-2

Bent over row

10-10-10-10-10

3 Rounds

20 V-ups

20 Strict press

400m run

Wednesday

EMOM x 15

Min 1 - 25m Sled push

Min 2 - Ski

Min 3 - Rest

EMOM x 15

Min 1 - 50m Sand bag carry

Min 2 - Echo bike

Min 3 - Rest

Thursday

Box squat Squat

5-5-5-5-5

3 Rounds

3 minute AMRAP

3 Wall walks

6 DB Hang Clean & Jerks

Double unders

Rest 1 minute

3 minute AMRAP

Row

Rest 1 minute

Friday

Karabel

10 Rounds

3 Power snatch 60/40kg

15 Wall balls

Saturday

In teams of 2-3 100 Calorie row 100 Deadlifts 60/40kg 80 Calorie row 80 Hang power cleans 60/40kg 60 Calorie row 60 Front squats 60/40kg 40 Calorie row 40 Push jerks 60/40kg 20 Calorie row 20 Clusters 60/40kg

Hyrox

Monday

3 Rounds

1000m Row

800m run

50 Wall balls

Wednesday

EMOM x 15

Min 1 - 25m Sled push

Min 2 - Ski

Min 3 - Rest

EMOM x 15

Min 1 - 25m Sand bag carry

Min 2 - Echo bike

Min 3 - Rest

Friday

10 minute AMRAP 15/12 Calorie Ski 20m Alt lunges Rest 3 minutes 10 minute AMRAP 15/12 Calorie Row 10 Burpees Rest 3 minutes 10 minute AMRAP 15/12 Calorie Bike 15 Russian Kettlebell swings 32/20kg