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Week 40 - 2023

Monday


15 minutes to build

To a heavy snatch


60 Wall balls 9/6kg

40 Lateral burpees over the bar

20 Snatches 60/40kg


Tuesday


In teams of 3


20 minutes

3 Power cleans

6 Bench press


In teams of 3

12 minute AMRAP

Max calorie ski

Change every 30 seconds


Wednesday


Every 15 minute x 3


1000/900m row

800m run

60/48 calorie echo bike


Thursday


Push jerk

3-3-3-3-3


15 minute AMRAP

30 Box jumps 24/20”

20 Burpees

10/10 Single arm DB should to overhead 22.5/15kg


Friday


EMOM x 14

Min 1 - 3 Font squats

Min 2 - 5 Strict Pull ups


3 rounds

400m run

21 Front squats

12 Handstand push ups


Saturday


In teams of 2

30 minutes AMRAP


1-10 DB Thrusters

10-1 Lateral burpees over Partner


2000m row


AMRAP

20 Kettlebell swings

20 v-ups


Hyrox


Monday


2 rounds

4 minutes work

1 minute rest


400m run

Max ski erg


400m run

Max Sled push


400m run

Max Burpees


400m run

Max 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


Every 15 minute x 3


1000/900m row

800m run

60/48 calorie echo bike


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


In teams of 2

5 minute AMRAP on each station

no rest between


Ski

Sled push

sled pull

Burpee broad jump

Row

Farmers carry

Walking lunges

Wall balls




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