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Week 3 - 2024

Monday


A1) Strict press 10-8-6-4-2

A2) Pull ups 5 x ?


Jack

20 minute AMRAP

10 Push press 50/35kg

10 Kettlebell swings 24/16kg

10 Box Jumps 24/20"


Tuesday


A) Cyclist Squat 8-8-6-6


EMOM x 15

Min 1 - 12 Toes to bar

Min 2 - 50 Double unders

Min 3 - 14 Alt Reverse lunge


Wednesday


2 rounds

4 minutes on / 1 minute rest


Ski

Sled drag & Push

Row

Bike


Thursday


A1) Incline bench press 10-8-6-6-6

A2) Gorilla row 5 x 16


3 Rounds

400m run

21 Burpees

12 Pull ups


Friday


EMOM x 10

2 Snatches


EMOM x 10

1 Clean & Jerk


Saturday


In teams of 2

30 minute AMRAP

Buy in 5000m Row

Then AMRAP

30 Box Jump overs

30 Wall balls


Hyrox


Monday


Min 1 - 10-15 Calorie Ski

Min 2 - 15-20 Wall balls

Min 3 - 10-15 Calorie row

Min 4 - 200m Run

Min 5 - Rest


Tuesday


A1) Push press 8-8-6-6-6

A2) Chin up 5 x 4-6


B1) Cyclist squat 6-6-6-6-6 (31X1)

B2) DB RDL 5x8 (22X1)


Wednesday


2 rounds

4 minutes on / 1 minute rest


Ski

Sled drag & Push

Row

Bike


Thursday


A1) Single leg box squat 5x5

A2) Single arm row 5x10


B1)) DB Bench press 4 x 8-12

B2) Single leg Deadlift 4x8/8


Friday


Every 12 x 4

400m run

500/400m row

400m run

30/24 Calorie bike




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