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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


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