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Week 24 - 2023




Monday


Push Press

3-3-3-3-3


Jack

20 minute AMRAP 10 Push press, 52.5/35kg 10 KB Swings, 24/16kg 10 Box jumps, 24 / 20"


Tuesday


15 minutes to build

High hang power snatch +

overhead squat

3+1


Back squat

5-5-5-5-5


21-15-9

Single arm devils press 22.5/15

Goblet squat

Pull up


Wednesday

In teams of 3


12 minute AMRAP

Ski ( change every 30 seconds)


3 minutes rest


12 minute AMRAP

Sled push (change every 12.5m)


3 minutes rest


12 minute AMRAP

Sand Bag cleans (change every 30 seconds )


Thursday


A)Turkish get ups 3-2-1


B1) Hang Power clean 3-3-3-3-3

B2) Strict handstand push up 5x5-10


C) 3 Rounds

4 minute AMRAP

400m run

12.5m lunges 22.5/15kg

Max wall walks


2 minutes Rest


Friday


Bar Muscle up Practice


15 minute AMRAP

Min 1 - 15 Thrusters 42.5/30kg

Min 2 - 15 Toes to rings

Min 3 - 50 Double unders

Min 4 - 15 Kettle bell swings 24/16kg

Min 5 - 15 Box jump overs 24/20kg


Saturday


18 minute AMRAP 2000/1500m Ski 300m Sled push Rest 3 minutes 18 minute AMRAP 2000 Row 150 Wall ball

Hyrox


Monday


10 minute AMRAP

15 A-Jumps

15 Calorie Ski


Rest 3 minutes


10 minute AMRAP

15 Plate ground to overhead

15 Calorie row

Rest 3 minutes

10 minute AMRAP

15 Wall balls

15 Calorie bike


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


In teams of 3


12 minute AMRAP

Ski ( change every 30 seconds)


3 minutes rest


12 minute AMRAP

Sled push (change every 12.5m)


3 minutes rest


12 minute AMRAP

Sand Bag cleans (change every 30 seconds )


Thursday

A1) Bulgarian split squat

5x 10-12

A2) Single arm press

5 x 10-12


A3) Single arm row

5 x 10-12

5 sets

12m Hand over hand sled pull

10-20 push ups

200m recovery run


Friday

2 rounds In 10 minutes 800m run Row in the remaining time In 10 minutes 800m run Bike in the remaining time




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