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Week 2 - 2024


Monday


A1) Seated Arnold press 8-8-8-8

A2) Ring chin up 4 x 6-8


EMOM x 15

Min 1 - 15 toes to rings

Min 2 - 15 Push press

Min 3 - 15/12 calorie row


Tuesday


Cyclist Squat 8-8-8-8


5 rounds

10 Deadlifts 50/35kg

10  Burpees

10 Front squats 50/35kg

10 Burpees


Wednesday


3 rounds

3 minutes on / 1 minute rest


Ski

Sled drag & Push

Row

Bike


Thursday


Bench press 8-8-8-8


EMOM x 12

Min 1 - 10 Double Kettle-bell hang power clean

Min 2 - 10 Chest to bar pull ups

Min 3 - 12/10 Calorie ski


3 Minutes rest


EMOM x 12

Min 1 - 4 Sand bag cleans

Min 2 - 3 Wall climbs

Min 3 - 12/10 Calorie bikes


Friday


EMOM x 10

2 Snatches


EMOM x 10

1 Clean & Jerk


Saturday


In teams of 2


12 minute AMRAP

12 calorie row

8 Burpees over the rower


3 minutes rest


12 minute AMRAP

15 Russian swings

10 Calorie bike


3 minutes rest


12 minute AMRAP

200m Run

25m sled push


Hyrox


Monday


2 Rounds


4 minutes

400m run + AMRAP sled push


Rest 1 minute


4 minute AMRAP

15/12 Calorie row

15 Kettlebell swings 24/16kg


Rest 1 minute


4 minute AMRAP

30 Alt Lunges

10 Burpees


Rest 1 minute


4 minute AMRAP

15 Calorie bike

15 Wall balls 9/6kg


Tuesday


A1) Push press 8-8-6-6-6

A2) Chin up 5 x 4-6


B1) Cyclist squat 6-6-6-6-6 (31X1)

B2) DB RDL 5x8 (22X1)


Wednesday


3 rounds

3 minutes on / 1 minute rest


Ski

Sled drag & Push

Row

Bike


Thursday


A1) Single leg box squat 5x5

A2) Single arm row 5x10


B1)) DB Bench press 4 x 8-12

B2) Single leg Deadlift 4x8/8


Friday


Every 15 minutes x 3

1000/900m row

800m run

60/48 calorie echo bike





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