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Week 18 - 2023

Updated: May 1, 2023

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




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