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Week 21 - 2023

Click the link to download the fitr app to be able to log your workouts

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




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