Week 14 - 2023
Monday
9 Front squats 60/40kg
9 Chest to bar pull ups
15 Front squats 60/40kg
15 Chest to bar pull ups
21 Front squats 60/40kg
21 Chest to bar pull ups
Pause front squat
3-3-3-3-3
Chin ups
5-5-5-5-5
Tuesday
EMOM x 10
Min 1 - 10 Power snatch 42.5/30kg
Min 2 - 50 Double unders
Deadlift
10-8-6-4-2
Handstand Push up
5 x 5-10
Wednesday
Every 8 minutes x 5
500/400m Row
400m run
30/24 Calorie bike
Thursday
Box squat 5-5-5-5-5
EMOM x 15
Min 1 - 10 Toes to bar
Min 2 - 12 DB Push press
Min 3 - 15 Calorie row
Friday
Power clean
3-3-3-3-3
Mind Eraser
20 minute AMRAP
7 Power cleans 60/40kg
7 Burpees
200m run
Saturday
In teams of 2
25 minute AMRAP
100 Calorie bike
80 DB Thruster
60 Toes to bar
40 Box Jump overs
20 Wall walks
Hyrox
Monday
In teams of 3
9 minutes
Sled Push (change every 12.5m)
3 minutes rest
9 minutes
Burpee box jump overs (change every 30 sec)
3 minute rest
9 minute AMRAP
Echo bike (change every 30 sec)
Tuesday
EMOM x 30
Min 1 - 10-15 Push ups
Min 2 - 10 Ring row
Min 3 - 10-15 Box Jumps
Min 4 - 10-15 V-Ups
Min 5 - 10-15 Kettlebell Swings
Wednesday
Every 8 minutes x 5
500/400m Row
400m run
30/24 Calorie bike
Thursday
Box squat
5-5-5-5-5
RDL
4 x 8
4 sets
Single arm press 4x10
Single arm row 4x 10
Friday
5 rounds
400m run
30 Alt Lunges
30 Wall balls
