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