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Week 39 - 2023

Monday


EMOM x 10

Power snatch +

Hang squat snatch


Karabell

10 rounds

3 Power snatch 60/40kg

15 Wall balls


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

2 rounds

4 minutes work

1 minute rest


Bike

Row

Ski

Run


Thursday


Turkish get up

3/3 2/2 3x1/1


Incline Bench press 8/8/8/8

1 rope climb between each round


3 rounds

15 Tricep push downs

15 Bicep curl

15 Lateral raise


Friday


For time

800m run

15 Hang cleans 50/35kg

10 Push jerks

20 Chest to bar pull ups

10 Push jerks

15 Hang cleans

800m run


Saturday


30 minute AMRAP

In teams of 2

30 Devils press 22.5/15kg

60 DB Thrusters 22.5/15kg

90 Burpees over the line

800m Farmers carry 32/20kg

Max Calorie bike


Hyrox


Monday


9 minute AMRAP

800m run

AMRAP Sled push


Rest 1 minute


9 minute AMRAP

800m run

AMRAP sled pull


Rest 1 minute


9 minute AMRAP

800m run

AMRAP Lunges


Rest 1 minute


800m run

AMRAP Wall balls


Tuesday


A1) Front Squat 10-8-6-4-2


B1) Bench press 4 x 5

B2) Bent over row 4 x 6-8


C1) Dips 3 x 5-10

C2) Chin ups 3 x 5-10


Wednesday


2 rounds

4 minutes work

1 minute rest


Bike

Row

Ski

Run


Thursday


A1) Barbell step ups 5 x 8/8

A2) Ring row 5 x 10


B1) Strict press 4 x 8

B2) Russian swing 4 x 25


C1) Tricep push downs 3 x 15

C2) Bicep curls 3 x 15

C3) Lateral raise 3 x 15


Friday


Every 8 minutes x 5


500/400m Row

400m run

30/24 Calorie bike




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