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