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Week 37 - 2023

Monday


Hang squat clean 3-3-2-2-1-1-1


3 rounds


3 minute AMRAP

10 Toes to bar

15 DB Thrusters

20 Russian swings


(1 minute rest)


3 minutes

Echo bike


(1 minute rest)


Tuesday


EMOM x 30

Min 1 - Bulgarian Split squat 8/8

Min 2 - Single arm row 8/8

Min 3 - Single arm KB strict press 8/8


Wednesday

EMOM x 42

Min 1 - Bike

Min 2 - Row

Min 3 - Ski

Min 4 - Run

Min 5 - Wall balls

Min 6 - Rest


Thursday


In a 2 minute window

5 Wall climbs

Max double unders


rest 2 minutes


In a 2 minute window

10 chest to bar pull ups

Max box jump overs 24/20"


rest 2 minutes


Dumb-bell bench press 5 x12

T Bar rows 5 x 12


Friday


Thruster 3-3-3-3-3


10-1

Power cleans 50/35kg

Thrusters 50/35kg

Lateral burpees over the bar


Saturday


20 Rounds

You go, i go

10 Toes to bar

5 Burpee box jump overs 24/20"

10/8 Calorie row


Hyrox


Monday


In teams of 2


15 minute AMRAP 100 Calorie bike 100 Burpees


Rest 3 minutes

15 minute AMRAP

100 Calorie Ski

100m Prowler push

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


EMOM x 42

Min 1 - Bike

Min 2 - Row

Min 3 - Ski

Min 4 - Run

Min 5 - Wall balls

Min 6 - Rest


Thursday


A1) Box Squat 5x5


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

B2) Seated DB press 5 x 8


Friday


2 rounds


4 minute AMRAP

400m run

Max ski


(Rest 1 minute)


4 minute AMRAP

400m run

Max Sled Push


(Rest 1 minute)


4 minute AMRAP

400m run

Max Burpees


(Rest 1 minute)

4 minute AMRAP

400m run

Max wall balls




Congratulations to Lars, competing at the Madrid championship the weekend

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