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Week 31 - 2023

Monday


A1) Cyclist squat 10-10-8-8-6-6

A2) Dumb-bell RDL 5x10


EMOM x 15

Min 1 - 5 Devils press

Min 2 - 10 Alt pistols

Min 3 - 15/12 calorie bike


Tuesday


A1) Strict press 5-5-5-5-5

A2) Strict pull up 5 x 5-10


Jack

20 minute AMRAP

10 Push press 52.5/35kg

10 Kettlebell swings 24/16kg

10 Box jumps 24/20


Wednesday

5 rounds


Min 1-2 30/24 calorie row

Min 3-4 30/24 calorie ski

Min 5-6 400m run

Min 7-8 Rest


Thursday


20 minutes to build

to a heavy Snatch


Back squat

5-5-5-5-5


Sled push


Friday


800m run

20 chest to bar pull ups

20 Front squats 52.5/35kg

20 toes to bar

20 Power cleans 52.5/35

400m run

15 chest to bar pull ups

15 Front squats 52.5/35kg

15 toes to bar

15 Power cleans 52.5/35

200m run

10 chest to bar pull ups

10 Front squats 52.5/35kg

10 toes to bar

10 Power cleans 52.5/35kg


Saturday


30 minute AMRAP

120/90 Calorie Ski

60 DB Bench press 22.5/15kg

Hyrox


Monday


5 rounds


3 minute AMRAP

20/15 calorie row

200m run

AMRAP Box step ups


Rest 1 minute


3 minute AMRAP

20/15 calorie bike

200m run

AMRAP Wall balls


Tuesday


EMOM x 32

1) 10 Dumb-bell bench press

2) 10 Back squat

3) 10 Deadlift

4) Rest


Wednesday


5 rounds


Min 1-2 30/24 calorie row

Min 3-4 30/24 calorie ski

Min 5-6 400m run

Min 7-8 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


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




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