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Week 23 - 2023

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

Monday


Thruster

10-8-6-4-2


Every 6 minutes x 4

9 Thrusters 50/35kg

15 Bar facing burpees

21/16 Calorie row


Tuesday


EMOM x 10

Snatch High pull +

Low hang power snatch +

Overhead squat


EMOM x 15

Min 1 - 12 Toes to bar

Min 2 - 14 Alt Dumb-bell snatch 22.5/15kg

Min 3 - 16/13 Calorie Bike


Wednesday

Every 2 minute 15

1 - Ski

2 - Sled push

3 - Hang + Plank

4 - Bike

5 - Sand bag carry


Thursday


4 sets

12 - Dumb-bell bench press

8 - Ring row


20 minutes For quality

25 Russian swings

20 Alt reverse lunges

10 Push ups

3/3 Turkish get ups


Friday


Bar Muscle up Practice


800m run

50 Wall balls

25 Hang clean & Jerk 50/35kg

50 Wall balls

800m run


Saturday


30 minute AMRAP In teams of 2 100/80 Calorie Echo bike 800m Farmers Carry 24/16kg 100/80 Calorie Echo bike 800m Sandbag Carry 50/30kg Max Calorie bike


Hyrox


Monday


3 Rounds


In 5 minutes

10 Burpees

20 Box jumps

30 Wall balls

Max Row


2 minutes Rest


In 5 minutes

400m run

30 Alt Lunges

20 Sit ups

Max Burpees

Tuesday


A) Back Squat

10-8-6-6-6


B) Deadlift

5-5-5-5-5


C1) Bench Press

10-8-6-6-6

C2) Chin up

5 x 4-6


Wednesday


Every 2 minute 15

1 - Ski

2 - Sled push

3 - Hang + Plank

4 - Bike

5 - Sand bag carry


Thursday


EMOM x 12

Min 1 - Row

Min 2 - Burpees


5 sets

10 strict Dumb-bell press

12m Hand over hand rope pull

15 Cyclist squats

200m run


Friday


Every 9 minutes x 4

400m run 25m walking lunges 400m run 20/15 calorie ski




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