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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