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Week 36 - 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


Power clean

3-3-3-2-2-2-1-1-1


Mind Eraser

20 minute AMRAP

7 Power cleans 60/40kg

7 Burpees

200m run


Wednesday


Every 2 minutes x 15


1 - Ski

2 - Sled drag & push

3 - Hang + Plank (hang for 50 seconds then hold a plank)

4 - Row

5 - Sand bag carry


Thursday


EMOM x 10

Snatch High pull +

Low hang power snatch +

Overhead squat


EMOM x 15

Min 1 - 12 Toes to bar

Min 2 - 14 Alt Dumb-bell snatch 22.5/15kg

Min 3 - 12/10 Calorie Bike


Friday


Bar Muscle up practice


800m run

50 Wall balls

25 Hang clean & Jerk 50/35kg

50 Wall balls

800m run


Saturday


Tour of son Bugadellas


In teams of 2-3

30 minute AMRAP 100/80 Calorie Echo bike 800m Farmers Carry 24/16kg 100/80 Calorie Echo bike 800m Sandbag Carry 50/30kg Max Calorie bike


Hyrox


Monday


10 minute AMRAP

200m run

15 Calorie Ski


Rest 3 minutes


10 minute AMRAP

10 Burpees

15 Calorie row

Rest 3 minutes

10 minute AMRAP

15 Wall balls

15 Calorie bike


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


Every 2 minutes x 15


1 - Ski

2 - Sled drag & push

3 - Hang + Plank (hang for 50 seconds then hold a plank)

4 - Row

5 - Sand bag carry


Thursday

A)Box Squat 5x5


B1) Deadlift 10-8-6-4-2 (dead stop reps)

B2) Seated DB press 5 x 8


Friday

8 minute AMRAP

800m run

Max ski

2 minutes rest


8 minute AMRAP

800m run

Sled rope pull

2 minutes rest

8 minute AMRAP

800m run

Max lunges

2 minutes rest

8 minute AMRAP

800m run

Max echo bike




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