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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
