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
