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Week 16 - 2023

Monday


Every 5 minutes x 4

15 Toes to bar

20 Plate overhead lunges

30/24 Calorie bike


Pause front squat

3-3-3-3-3


Chin ups

5-5-5-5-5


Tuesday


EMOM x 15

Min 1 - 4 Wall Walks

Min 2 - 12 Dumb-bell snatch 22.5/15kg

Min 3 - 60 Double unders


Deadlift

10-8-6-4-2-2


Handstand Push up

5 x 5-10


Wednesday

Every 15 minutes x 3

1000m row

800m run

60/48 calorie Bike


Thursday


Power Clean (touch and go)

3-3-3-3-3


EMOM x 20

Min 1 - 10 Double KB Clean

Min 2 - 12/10 Calorie Ski

Min 3 - 15 Pull ups

Min 4 - Rest


Friday


Workout 4 wildlife


2-2-2-3 Intervals

15/12 Calorie Row/Ski

10 Thrusters 35/25kg

Max Bar facing burpees

In the remaining


Workout ends on completing

75 bar facing burpees

2 minutes work

1 minute rest

2 minutes work

1 minute rest

2 minutes work

1 minute rest

3 minutes work


Saturday


In teams of 3


15 minute AMRAP 2000m Ski Max sled push Rest 5 minutes 15 minute AMRAP 2000m Row Max Devils press

Hyrox

Monday


In teams of 2


8 minute AMRAP

Row (change every minute)


Rest 2 minutes


8 minute AMRAP

Farmers carry (change every 100m)


Rest 2 minutes


8 minute AMRAP

Lunges (change every 25m)


Rest 2 minutes


8 minute AMRAP

Wall balls (change every minute)


Tuesday


EMOM x 30

Min 1 - Rope Pull

Min 2 - Push ups

Min 3 - Box Jump overs

Min 4 - Plate ground

Min 5 - Skipping


Wednesday


Every 15 minutes x 3

1000m row

800m run

60/48 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


Workout 4 wildlife


2-2-2-3 Intervals

15/12 Calorie Row/Ski

10 Thrusters 35/25kg

Max Bar facing burpees

In the remaining

Workout ends on completing

75 bar facing burpees


2 minutes work

1 minute rest

2 minutes work

1 minute rest

2 minutes work

1 minute rest

3 minutes work



This Friday we will be programming a workout to support a wildlife charity if you would like to find out more info and donate click the button below






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