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Week 17 - 2023

Updated: Apr 27, 2023

Monday


EMOM x 10

3 Position Snatch

Hips - Knees - Floor


15 Minute AMRAP

Push press 42.5/30kg

5-10-15-20-25

Kettlebell swing 24/16kg

10-20-30-40-50

Double unders

20-40-60-80-100


Tuesday


Front Squat

10-8-6-4-2


6 x 2 minutes on - 2 minutes off

Alternate between A & B

A)

10 DB Front squats

12 Toes to bar

Calorie bike


B)

10 DB Front rack reverse lunge

12 Chest to bar pull ups

Calorie Bike


Wednesday

EMOM x 40

1) Ski

2) Sled push

3) Row

4) Burpees

5) Shuttle Run


Thursday


A1)

Bench press

5-5-5-5-5


A2)

Rope climb

5 x 1-2 assents


3 Rounds

20 Alt Hang DB Snatch 22.5/15kg

30 Wall balls 9/6kg

400m run


Friday


Power clean +

Hang Power clean +

Front Squat


EMOM x 15

Min 1 - 12 Toes to bar

Min 2 - 6 Devils press

Min 3 - 12 Box Jump


Saturday


In teams of 2


6 minute AMRAP

Sled rope pull

(change 12.5m)


Rest 2 minutes


6 minute AMRAP

Sand bag Squat + Carry

(10 squats + 12.5m carry)


Rest 2 minutes


6 minute AMRAP

Ski erg

(Change every 30 seconds)


Rest 2 minutes


6 minute AMRAP

Dumb-bell press

(Change every 7 reps)

Hyrox


Monday


2 Rounds


4 minute AMRAP

400m run

Max ski


Rest 1 minute


4 minute AMRAP

400m run

Max Sled Push


Rest 1 minute


4 minute AMRAP

400m run

Max Burpees


4 minute AMRAP

400m run

Max wall balls


Tuesday


A)Back Squats

5x5


B1) Bench press

4x5

B2) Bent over rows

4x6-8


C1) Dips 3x 5-10

C2) Chin ups 3 x 5-10


Wednesday


EMOM x 40

1) Ski

2) Sled push

3) Row

4) Burpees

5) Shuttle Run


Thursday


A1)Bar-bell Step ups

8-8-8-8-8

A2) Ring row

5x10


B1)Strict press

5x5

B2)Deadlift

5-5-5-5-5


C1)Tricep push down 3x 10-15

C2) Barbell curl 3x 10-15


Friday


Mikko’s triangle

EMOM x 40

Min 1 - Bike

Min 2 - Row

Min 3 - Ski

Min 4 - Rest






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