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Week 20 - 2023

Updated: May 21, 2023

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Monday


EMOM x 10

Min 1 - 3 Power Snatch 60/40kg

Min 2 - 15 Wall balls 9/6kg


Back Squat

4 x max reps in 45 seconds @70%

Rest 90 seconds between sets


Tuesday


Push press

4 x max reps in 45 seconds @70%

Rest 90 seconds between sets


Every 6 minutes x 4

15 Toes to bar

20 Box Jump overs

30/24 calorie row


Wednesday

In teams of 2


18 minute AMRAP

2000m run

2000m Ski


Rest 3 minutes


18 minute AMRAP

200 Calorie Echo bike

200 Burpees


Thursday


Sumo Deadlift

5-5-5-5-5


50 Double unders

10 Power cleans 60/40kg

10 Front Squats 60/40kg

50 Double unders

8 Power cleans 60/40kg

8 Front Squats 60/40kg

50 Double unders

6 Power cleans 60/40kg

6 Front Squats 60/40kg

50 Double unders

4 Power cleans 60/40kg

4 Front Squats 60/40kg

50 Double unders

2 Power cleans 60/40kg

2 Front Squats 60/40kg


Friday


Bench press

4 x max reps in 45 seconds @70%

Rest

90 seconds between sets


EMOM x 20

Min 1 - 15/12 Calorie row

Min 2 - 1 round of Cindy

Min 3 - 200m run

Min 4 Rest


Saturday


In teams of 2

60 DB push press

60 Toes to bar

60 Burpees

60 Calorie bike

60 DB Hang clean

60 Calorie bike

60 Burpees

60 Toes to bar

60 Push press


Hyrox


Monday


Every 9 minutes x 4

50m Burpee broad jump

400m run

30 Wall balls


Tuesday


Bulgarian split squat

4 x 8/8


3 Rounds

5-4-3-2-1

Single arm kettlebell press

(15 single arm rows between each round)


EMOM x 12

Min 1 - 20 Russian kettlebell Swings

Min 2 - 10 Box Jumps


Wednesday


In teams of 2


18 minute AMRAP

2000m run

2000m Ski


Rest 3 minutes


18 minute AMRAP

200 Calorie Echo bike

200 Burpees


Thursday


A1) Thruster 10-8-6-4-2

A2) Chin up 5 x 4-6


B1) Split squats 4 x 8/8

B2) 4 sets of push ups (2 reps in reserve)


C1) Bicep curls 3x20

C2) Tricep push downs 3x20


Friday


EMOM x 40

Min 1 - Row

Min 2 - Farmers carry

Min 3 - Ski

Min 4 - Sled push




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