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Week 22 - 2023

Updated: May 29, 2023

Monday


Back Squat

3 reps every 90 seconds x 10


EMOM x 15

Min 1 - 15 Wall balls

Min 2 - 15/12 Calorie bike

Min 3 - 15 Pull ups


Tuesday


Power snatch

3-3-3-3-3


18-12-6-3

Box Jump 24/20”

Power Snatch 50/35kg

Hand release push ups


Wednesday


In teams of 2


18 minute AMRAP

300m Sled push

AMRAP Ski


Rest 3 minute


18 minute AMRAP

3000m Run

AMRAP Bike


Thursday


Sumo Deadlift

5-5-5-5-5


4 Rounds

20 Russian swings 32/20kg

30 Sit ups

400m run


Friday


Bar Muscle up practice


50/40 Calorie Row 40 Wall balls 30 Burpees 20 Box Jump overs 30 Burpees 40 Wall balls 50/40 Calorie Bike

Saturday


In teams of 3


120/90 calorie ski 60 toes to bar 120/90 calorie row 60 Devils press 22.5/15kg 120/90 calorie bike 60 dumb-bell bench press 22.5/15kg

Hyrox


Monday


Every 5 minutes x 5

400m run

30 Wall balls 9/6kg


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)


12 minute AMRAP

20 Russian kettlebell Swings

10 Burpees


Wednesday


In teams of 2


18 minute AMRAP

300m Sled push

AMRAP Ski


Rest 3 minute


18 minute AMRAP

3000m Run

AMRAP Bike


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 - Bike

Min 2 - Row

Min 3 - Ski

Min 4 - Sled push




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