top of page

Week 4 - 2024

Monday


A1) Strict press 10-8-6-4-2

A2) Pull ups 5 x ?


Every 4 minutes x 5

3 Wall walks

6 Shuttle runs

9 Shoulder to overhead

12 Toes to bar


Tuesday


A) Cyclist Squat 8-8-6-6-4


12 minute AMRAP

Goblet squat

2-4-6-8-10.......

Goblet reverse lunge

2-4-6-8-10......

Double unders

20-40-60-80-100...


Wednesday


In teams of 2

20 minute AMRAP

P1 400m run

P2 Ski erg

(Once P1 completes 400m run change)


3 minutes Rest


20 minute AMRAP

P1) 500m row

P2) Echo Bike


(Once P1 completes 500m row change)


Thursday


A1) Incline bench press 10-8-6-6-6

A2) Gorilla row 5 x 16


With a single Dumb-bell

3-6-9-12-15

Hang clean (Right arm / Left arm)

Push Press (Right arm / Left arm)

Snatch  (Right arm / Left arm)


Friday


EMOM x 10

2 Snatches


EMOM x 10

1 Clean & Jerk


Saturday


In teams of 2

2 rounds

100/80 Calorie Bike

80 Wall balls 9/6kg60 Burpees over the line

400m farmers carry 32/20kg


Hyrox


Monday


60 seconds on / 30 seconds off

Burpees

sled Push

farmers

Run


Tuesday


A1) Push press 8-8-6-6-6

A2) Chin up 5 x 4-6


B1) Cyclist squat 6-6-6-6-6 (31X1)

B2) DB RDL 5x8 (22X1)


Wednesday


In teams of 2

20 minute AMRAP

P1 400m run

P2 Ski erg

(Once P1 completes 400m run change)


3 minutes Rest


20 minute AMRAP

P1) 500m row

P2) Echo Bike


(Once P1 completes 500m row change)


Thursday


A1) Single leg box squat 5x5

A2) Single arm row 5x10


B1)) DB Bench press 4 x 8-12

B2) Single leg Deadlift 4x8/8


Friday


2 Rounds

15 minute AMRAP

500m row

400m run

50m burpee broad jump

400m run

500m Ski

400m Run

AMRAP  Wall balls


Rest 5 minutes




382 views0 comments

Recent Posts

See All

Week 8 - 2024

Monday A1) Strict Press 8x2 A2) Chin ups  8x2 EMOM x 15 Min 1 - 5 Bar Muscle ups Min 2 - 10 DB Push press 22.5/15 Min 3 - 15/12 Calorie row Tuesday A1) Back squat 8x2 A2) Box Jump 8x5 3 Rounds 3 minut

bottom of page