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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




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