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Week 32 - 2023

Updated: Aug 7, 2023

Click the link to download the fitr app to be able to log your workouts


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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