Week 21 - 2023
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Monday
Front Squat
3-3-3-3-3
20 minute AMRAP
4 Power clean 60/40kg
12 Wall balls 9/6kg
28 Double unders
12 Burpees
Tuesday
A1) Incline Bench press
8-8-8-8
A2) Bent over row
4x12
EMOM x 20
Min 1 - 15/12 Calorie Bike
Min 2 - 12 Chest to bar pull ups
Min 3 - 15/12 Calorie row
Min 4 - 12 DB Push press 22.5/15kg
Wednesday
3 Rounds
2 minutes Work
1 minute rest
# Sled Push
# Ski
# Farmers carry
# Run
Thursday
EMOM x 10
3 Hang Power snatch
EMOM x 15
Min 1 - 4 Wall walks
Min 2 - 8 Sumo deadlift high pulls
Min 3 - 12 Box jump over
Friday
Thruster
10-8-6-4-2
5 Rounds
400m run
15 Thrusters 42.5/30kg
10 Toes to bar
Saturday
In teams of 3
100 Calorie Row
800m Sandbag bear carry 50/30kg
AMRAP
60 Dumbbell Snatch 22.5/15kg
40 Burpee box jump over 24/20”
Hyrox
Monday
EMOM x 35
Min 1 - 10-15 Calorie Ski
Min 2 - 15-20 Wall balls
Min 3 - 10-15 Calorie row
Min 4 - 200m Run
Min 5 - Rest
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
3 Rounds
2 minutes Work
1 minute rest
# Sled Push
# Ski
# Farmers carry
# Run
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
Every 8 minutes x 4
500/400m Row
400m run
30/24 calorie bike
