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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