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
