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)
Comments