Week 17 - 2023
Updated: Apr 27
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
