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Monday
A1)Strict Press 10-8-6-4-4
A2) Hanging leg raise 5x5
Every 9 minutes x 3 20 Wall balls 9/6kg 20 Sumo Deadlift high pulls 32/20kg 20 Box Jumps 24/20” 20 Push Press 42.5/30kg 20/15 Calorie row
Tuesday
Deadlift 5-5-5-5-5
Helen
3 rounds
400m run
21 Kettlebell swings 24/16kg
12 Pull ups
Wednesday
EMOM x 40
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Run
Min 5 - Rest
Thursday
20 minutes to build
to a heavy Snatch
Back squat
5-5-5-5-5
Sled push
Friday
10-8-6-4-2
Clean & Jerk 60/40kg
50-40-30-20-10
Double unders
Saturday
In teams of 2
2 rounds
100/80 Calorie Bike 80 Wall balls 9/6kg 60 Burpees over the line 400m farmers carry 32/20kg
Hyrox
Monday
In teams of 2
10 minute AMRAP
100 Calorie bike
100 Wall balls 9/6kg
Rest 3 minutes
10 minute AMRAP
100 Calorie Ski
100m Prowler push
Rest 3 minutes
10 minute AMRAP
100 Calorie row
100m Walking lunges
Tuesday
Every 90 seconds x 20
1 - Bench press 6-8 reps 2 - Chin ups 6-8 reps 3 - Strict press 6-8 reps 4 - Bent over row 6-8 reps
3 Rounds
Bicep Curls 15-20 reps Tricep Push downs 15-20 reps Lateral raises 15-20 reps
Wednesday
EMOM x 40
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Run
Min 5 - Rest
Thursday
4 sets
6 Front squat
12 Alt lunges
25 Cyclist squats
5 sets
25m sled drag & Push
20 push ups
15 ring rows
Friday
Every 10 minutes x 4
40/30 Calorie Row 30/20 Calorie bike 20 Burpees to a plate

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