Week 18 - 2023
Updated: May 1
Monday
Power Snatch + Hang snatch
Back Squat 8-8-8-8
EMOM x 10
Min 1 -10 Deadlifts
Min 2 - 15/12 Calorie Bike
Tuesday
A1) Push Press 6-6-6-6
A2) Chin up 4 x 4-6 reps
Every 5 minutes x 4
10 toes to bar
20 strict press 20/15kg
300m run
Wednesday
In teams of 2
20 minute AMRAP
200m sled push
2000m ski
5 minutes rest
20 minute AMRAP
2000m run
2000m row
Thursday
Front Squat 8-8-8-8
Every 9 minutes x 3
20 Wall balls 9/6kg 20 Sumo Deadlift high pulls 32/20kg 20 Box Jumps 24/20” 20 Push Press 40/30kg 20 Calorie row
Friday
A1) Bench press 5-5-5-5-5
A2) Bent over row 10-10-10-10-10
3 Rounds
3 minute AMRAP
6 Chest to bar pull ups
12 DB Front rack alt lunges
24 Double unders
Rest 3 minutes
Saturday
15 minute AMRAP
100 wall balls
100 Calorie bike
100 Kettlebell swings
Rest 5 minute
15 minute AMRAP
100 Burpees over the rower
100 Calorie row
100 Sit ups
Hyrox
Monday
3 Rounds
4 minute AMRAP 15/12 Calorie row 10 Burpees over the rower
1 minutes rest
4 minute AMRAP 15/12 Calorie Bike 15 Wall balls 1 minutes rest
Tuesday
A) Box 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
In teams of 2
20 minute AMRAP
200m sled push
2000m ski
5 minutes rest
20 minute AMRAP
2000m run
2000m row
Thursday
A1 )Barbell Step ups 5x5
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
10 Rounds
400m run
20 Burpees
400m run
18 Burpees
all the way down to 400m run 2 burpees
