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
Comments