Monday
Thruster 10-8-6-4-2
Every 6 minutes x 4
9 Thrusters 50/35kg
15 Bar facing burpees
21/16 Calorie row
Tuesday
4 sets
12 - Dumb-bell bench press
8 - Ring row
20 Minutes
25 Russian swings
20 Alt reverse lunges
10 Push ups
3/3 Turkish get ups
Wednesday
3 Rounds
2 minutes at each station
1 - Ski
2 - Sled push
3 - Hang + Plank (hang for 50 seconds then hold a plank)
4 - Bike
5 - Sand bag carry
Thursday
Bar Muscle up practice
800m run
50 Wall balls
25 Hang clean & Jerk 50/35kg
50 Wall balls
800m run
Friday
EMOM x 10
Snatch High pull +
Low hang power snatch +
Overhead squat
EMOM x 15
Min 1 - 12 Toes to bar
Min 2 - 14 Alt Dumb-bell snatch 22.5/15kg
Min 3 - 15/12 Calorie Bike
Saturday
Tour of son Bugadellas
In teams of 2
30 minute AMRAP 100/80 Calorie Echo bike 800m Farmers Carry 24/16kg 100/80 Calorie Echo bike 800m Sandbag Carry
50/30kg Max Calorie bike
Hyrox
Monday
5 Rounds
3 minute AMRAP
20/15 calorie row
200m run
AMRAP Box step ups
Rest 1 minute
3 minute AMRAP
20/15 calorie bike
200m run
AMRAP Wall balls
Rest 1 Minute
Tuesday
EMOM x 32
1) 10 Dumb-bell bench press
2) 5 Chin ups
3) 5 Back squats
4) 10 Russian swings
Wednesday
3 Rounds
2 minutes at each station
1 - Ski
2 - Sled push
3 - Hang + Plank (hang for 50 seconds then hold a plank)
4 - Bike
5 - Sand bag carry
Thursday
A1) Seated strict press 10-8-6-6-6
A2) chin ups ups 5x 5-10
B1) Bulgarian Split squat 4x8/8
B2) Single arm Dumb-bell row 4 x12/12
Friday
10 minute AMRAP
15 A-Jumps
15 Calorie Ski
Rest 3 minutes
10 minute AMRAP
15 Plate ground to overhead
15 Calorie row
Rest 3 minutes
10 minute AMRAP
15 Wall balls
15 Calorie bike
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