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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


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