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Week 42 - 2023

Monday


Thruster 10-8-6-4-2


Every 4 minutes x 5

8 chest to bar pull ups

9 box jump overs 24/20"

10 Dumb-bell Thrusters 22.5/15kg

15/12 Calorie row


Tuesday


A1) Deadlift 10-8-6-4-2

A2) Handstand Push up 5 x 5-10


3 rounds

400m run

10 Toes to bar

20 Kettle bell swings 24/16kg

30 Alt Lunges 24/16kg

Wednesday


2 Rounds

4 minutes work

1 minute rest


# Ski

# Sled push

# Row

# Bike


Thursday


Bar Muscle up practice


4 rounds

45 seconds work

15 seconds rest


# Wall balls

# Sit ups

# Double unders

# Burpees


Friday


Power Snatch

3-3-3-3-3


20-16-12-8-4

Box Jump 24/20”

Alt DB snatch 22.5/15kg

Hand release push ups


Saturday


In teams of 3 100 Calorie row

100 Deadlifts 60/40kg 80 Calorie row

80 Hang power cleans 60/40kg

60 Calorie row 60 Front squats 60/40kg 40 Calorie row 40 Push jerks 60/40kg 20 Calorie row 20 Clusters 60/40kg

Hyrox


Monday


9 minutes

30 wall balls

400m run

30 wall balls

400m run

Max wall balls


(Rest 3 minutes)


9 minutes

20 Burpees

400m run

20 Burpees

400m run

Max burpees


(Rest 3 minute)


9 minutes

20/15 calorie ski

400m run

20/15 calorie ski

400m run

Max calorie ski


Tuesday

A1) Reverse lunge 5x10

A2) Chin up 5x 5-10


B1) Push press 8-8-6-6-4-4

B2) Chest supported row 5x10


Wednesday


2 Rounds

4 minutes work

1 minute rest


# Ski

# Sled push

# Row

# Bike


Thursday


A)Pause Back squat

5-5-5-5-5 (3 second pause)


B1) Bench press 8-8-8-8-8

B2) Hand over hand rope pull 5 x 12.5m


Friday


In teams of 2

40 minute AMRAP

8x800m run (4 runs each)

Whilst one athlete is running

The other is rowing

In the remaining time AMRAP of

Walking lunges (change every 25m)




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