Week 15 2023

Monday

EMOM x 15

Min 1 - 5 Bar Muscle ups

Min 2 - 10 Front Squat 60/40kg

Min 3 - 50 Double unders

Pause front squat

3-3-3-3-3

Chin ups

5-5-5-5-5

Tuesday

3 Rounds

400m run

12 Power snatch 42.5/30kg

21 Push ups

Deadlift

10-8-6-4-2-2

Handstand Push up

5 x 5-10

Wednesday

Every 12 minutes x 4

400m run

500/400m row

400m run

30/24 Calorie bike

Thursday

Hang Power clean 3-3-3-3-3

Every 3 minutes x 5

5 Hang power cleans 60/40kg 7 Lateral burpees over the bar 9 Toes to bar 35 Double unders

Friday

Kelly

5 Rounds

400m Run

30 Box Jumps 24/20"

30 Wall balls 9/6kg

Saturday

In teams of 2

25 minute AMRAP

150/120 Calorie bike

75 Pull ups

50 DB Box step overs 22.5/15kg (24/20)

25 DB Devils press 22.5/15kg

Hyrox

Monday

In teams of 2

7 minute AMRAP

Ski erg (change every 30 sec)

Rest 3 minutes

Sled Push (change every 12.5m)

Rest 3 minutes

7 minute AMRAP

Sled pull (change every 12.5m)

Rest 3 minutes

7 minute AMRAP

Burpee broad jump (change every 12.5m)

Tuesday

EMOM X 20

Min 1 - wall balls

Min 2 - Russian Swings

Min 3 - Reverse lunges

Min 4 - Rest

EMOM x 10

Min 1 - Push ups

Min 2 - Ring rows

Wednesday

Every 12 minutes x 4

400m run

500/400m row

400m run

30/24 Calorie bike

Thursday

A1) Box squat 5-5-5-5-5

A2) Chin ups 5x 4-6

B1) RDL 8-8-8-8

B2) Bulgarian Split squat 10-10-10-10

C) 4 sets

Single arm press 4x10

Single arm row 4x 10

Friday

Kelly

5 Rounds

400m Run

30 Box Jumps 24/20"

30 Wall balls 9/6kg