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Week 4 - 2023

This Wednesday the 25th we have, "bring a friend day"

If you have a friend who's interested in trying a class, you can bring them to any session throughout the day.


Monday

EMOM x 10

3 High Hang Power snatch

Back squat

4 x 5 50X0 (one set every 3 minutes)

3 sets

8 Good mornings

6/6 weighted step ups

Tuesday

Every 3 minutes x 5

5-10 Dips

5-10 Chin ups

4 sets

Floor press 6-8 reps

Chest supported row 8-12

3 Sets

15 tricep push downs

12 Hammer curls

Wednesday


In teams of 2

12 minute AMRAP

2000/1800m Row

Max Burpees over the erg

Rest 5 minutes

12 minuten AMRAP

150/120 Calorie

Max Wall balls

Thursday

Hang Squat clean

3-3-3-3-3

4 rounds

10 single arm swings (left)

10 Single arm thrusters (left)

10 Single arm Swings (right)

10 single arm thrusters (right)

400m run

Friday

Bar Muscle up practice

EMOM x 10

Min 1 - Wall walks

Min 2 - Double unders

EMOM x 10

Min 1 - DB front rack Lunges

Min 2 - Toes to bar

Saturday

24 minute AMRAP

20/15 Calorie Row

10 Devils Press

20/15 Calorie Bike erg

Hyrox


Monday

In teams of 2

9 Minute AMRAP

800m run together

AMRAP Sled push

Rest 3 minutes

9 minute AMRAP

800m run together

AMRAP Ski

Rest 3 minutes

9 minute AMRAP

800m run together

Max Walking lunges

Wednesday

In teams of 2

12 minute AMRAP

2000/1800m Row

Max Burpees over the erg

Rest 5 minutes

12 minuten AMRAP

150/120 Calorie

Max Wall balls

Friday

3 Rounds

3 minutes work at each station

1 minute rest


Bike

Row

Ski

Weightlifting


Tuesday

Snatch

Thursday

Clean & Jerk


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