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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