Monday
EMOM x 30
Min 1 - 5 Back squats
Min 2 - 5-10 Strict pull ups / chin ups
Min 3 - 5-10 Push ups / Dips
Tuesday
EMOM x 10
3 Power clean
50-40-30-20-10
Double unders
Sit ups
Reverse lunges
Wednesday
In teams of 2
18 minute AMRAP
300m Sled push (change every 25m)
AMRAP Ski
Rest 3 minute
18 minute AMRAP
3000m Run (change every 300m)
AMRAP Bike
Thursday
Air Force
20 Thruster 42.5/30kg
20 Sumo deadlift high pull
20 Push Jerk
20 Overhead squats
20 Front squats
(*At the start of each minute complete 4 Burpees)
Friday
Bench Press
5-5-5-5-5
Hell in
1200m run
63 Kettlebell swings 24/16kg
36 Pull ups
800m run
42 Kettlebell swings 24/16kg
24 Pull ups
21 Kettlebell swings 24/16kg
12 Pull ups
Saturday
6 minute AMRAP
Sled rope pull
(change 12.5m)
Rest 2 minutes
6 minute AMRAP
Sand bag Squat + Carry
(10 squats + 12.5m carry)
Rest 2 minutes
6 minute AMRAP
Ski erg
(Change every 30 seconds)
Rest 2 minutes
6 minute AMRAP
Dumb-bell Clean and Press
(Change every 7 reps)
Hyrox
Monday
Every 12 minutes x 3
500m row
400m run
30 Wall balls
20 burpees
Tuesday
A1) Bulgarian Split squats 5x 8/8
A2) Chin ups 5x 5-10
B1) Incline bench press 5 x 8
B2 )Gorilla rows 5 x 16
Wednesday
In teams of 2
18 minute AMRAP
300m Sled push (change every 25m)
AMRAP Ski
Rest 3 minute
18 minute AMRAP
3000m Run (change every 300m)
AMRAP Bike
Thursday
A)Box Squat 5x5
B1) Deadlift 10-8-6-4-2 (dead stop reps)
B2) Seated DB press 5 x 8
Friday
2 rounds
In 10 minutes
800m run Row in the remaining time
In 10 minutes 800m run
Bike in the remaining time
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