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Week 33 - 2023


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Monday


EMOM x 20 Min 1 - 15/12 Cal Ski Min 2 - 10 Toes to bar Min 3 - 50 Double unders Min 4 - 10 Chest to bar pull ups


Pause Back squat

5x3


Tuesday


EMOM x 15

Min (1-5) 2 Power cleans + 1 Squat clean

Min (6-10) 1 Power clean + 1 squat clean

Min (11-15) 1 Squat clean


3 Rounds

400m run

21 Wall balls

12 Power cleans 60/40kg

Wednesday

5 Rounds

Every 2 minutes

Ski

Sled drag & push

Bike

Burpee broad jump


Thursday


20 minutes to build

to a heavy Snatch


Back squat

5-5-5-5-5


Sled push


Friday


Thrusters 10-8-6-4-2


Fran on the Run

800m run 21 Thruster 42.5/30kg 21 Pull ups 400m run 15 Thrusters 42.5/30kg 15 Pull ups 200m run 9 Thrusters 42.5/30kg 9 Pull ups


Saturday


In teams of 2


15 minute AMRAP

10 rounds

5 Wall climbs

10 DB Hang squat cleans 22.5/15kg

In the remaining time

AMRAP Bike


Rest 5 minutes


15 minute AMRAP

10 rounds

200m run

6 sandbag cleans 50/30

AMRAP Ski



Hyrox


Monday


2 Rounds


3 minute AMRAP

300m run

Ski


Rest 1 minute


3 minute AMRAP

300m run

Sled pull


Rest 1 minute


3 minute AMRAP

300m run

Walking lunges


Rest 1 minute


3 minute AMRAP

300m run

Wall balls


Rest 1 minute


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


5 Rounds

Every 2 minutes

Ski

Sled drag & push

Bike

Burpee broad jump


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 8 minutes x 5 25/20 Calorie row 20 Burpees over the line 25/20 Calorie bike





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