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Week 19 - 2023

Click the link to download the fitr app to be able to log your workouts

Monday

EMOM x 10

Snatch High pull +

Hang Power snatch +

Overhead squat

Deadlift

8-8-8-8


21-15-9

Back squat 80/50

Kettlebell swing 24/16


Tuesday


A1) Incline Bench press 6-6-6-6

A2) Ring row 10-10-10-10


Every 4 minutes x 4

20/15 calorie row

15 Burpees

7 Push press 60/40kg


Wednesday

3 rounds

Ski

Sled

Row

Bike


3 minutes work

1 minute rest


Thursday

Front Squat 5-5-5-5-5

EMOM x 15

Min 1-5: 2 power clean + 1 squat clean

Min 6-10: 1 Power clean + 1 Squat clean

Min 11-15: 1 Squat clean


Friday


Strict press 5-5-5-5-5

Chin up 5 x 3-5


EMOM x 20

Min 1 - v-ups

Min 2 - DB bench press

Min 3 - Bent over row

Min 4 - Bike


Saturday


In teams of 2

30 minute AMRAP

2000m row

150 Wall balls

100 Single arm devils press

Hyrox


Monday


Wall balls

50-40-30-20-10

400m run after each set of wall balls


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


3 rounds

Ski

Sled

Row

Bike


3 minutes work

1 minute rest


Thursday


A1)Bar-bell 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

8 minute AMRAP

800m run

Max ski


2 minutes rest


8 minute AMRAP

800m run

Sled rope pull


2 minutes rest


8 minute AMRAP

800m run

Max lunges


2 minutes rest


8 minute AMRAP

800m run

Max echo bike




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