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
