Week 30 - 2023
- Rob Martin
- Jul 23, 2023
- 2 min read
Monday
A1) Cyclist squat 10-10-8-8-6-6
A2) Dumb-bell RDL 5x10
3 Rounds
2 minute AMRAP
10 toes to rings
10 DB hang clean & Press
Calorie ski
2 minute rest
2 minute AMRAP
10 Burpees over the line
20 Lunges
Calorie Row
2 minutes rest
Tuesday
A1) Bench press 10-10-8-8-6-6
A2) Bent over row 5 x 10
In teams of 3
9 minute AMRAP
Hand over hand sled pull +
10 Push ups
Rest 3 minutes
9 minute AMRAP
Burpee box jump overs
Wednesday
Mikko’s Triangle
10 Rounds
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Rest
Thursday
EMOM x 10
Snatch High pull +
Hang Power snatch +
Overhead squat
1+2+3
4 rounds
Alternate between A&B
3 minutes Work
1 minute Rest
A) 400m run
Max Kettlebell swings 24/16kg
B) 400m run
Max Wall climbs
Friday
Box squat
5-5-5-5-5
EMOM x 20
Min 1 - 5 bar muscle ups
Min 2 - 50 Double unders
Min 3 - 5 Clean & Jerk
Min 4 - 10 Deck squats
Saturday
In teams of 3
800m farmers carry 32/20kg
120 Thrusters 42.5/30 kg
120/90 Calorie ski
90 Pull ups
120/90 calorie row
90 burpees over the bar
120/90 Calorie bike
800m farmers carry 32/20kg
Hyrox
Monday
EMOM x 35
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
EMOM x 32
1) 10 Dumb-bell bench press
2) 10 Back squat
3) 10 Deadlift
4) Rest
Wednesday
Mikko’s Triangle
10 Rounds
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Rest
Thursday
A1) Push Press 10-8-6-6-6
A2) Pull ups 5x 5-10
B1) Bulgarian Split squat 4x8/8
B2) Single arm Dumb-bell row 4 x12/12
5 x 25m sled push
Friday
7 minute AMRAP
Ski erg (change every 30 sec)
Rest 3 minutes
Sled Push (change every 12.5m)
Rest 3 minutes
7 minute AMRAP
Sled pull (change every 12.5m)
Rest 3 minutes
7 minute AMRAP
Burpee broad jump (change every 12.5m)
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