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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