top of page

Week 35 - 2023

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


727 views0 comments

Recent Posts

See All

Comentarios


bottom of page