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Week 45 - 2023

Monday


Pause Front Squat

3-3-3-3-3


20 minute AMRAP

800m run

5 round

5 Pull ups

10 Push ups

15 Air squats

Then 800m run

AMRAP

8 toes to bar

8 dumb-bell snatches 22.5/15

8 box jump overs 24/20"


Tuesday


EMOM x 20

Min 1 - 8 Bench press

Min 2- 16 Gorilla rows

Min 3 - 8 Strict press

Min 4 - 20 second chin over bar hold


3 sets

15 Tricep Push downs

15 Bicep curl

15 Lateral raise


Wednesday


10 minute AMRAP

15/12 Calorie ski

10 Burpees


2 minutes rest


10 minute AMRAP

15/12 Calorie row

15 Wall balls


2 minutes rest


10 minute AMRAP

15/12 Calorie bike

20 Russian swings


Thursday


Power clean & Push jerk

3-3-3-2-2-2-1-1-1


EMOM x 16

Min 1 - 5 Bar Muscle ups

Min 2 - 5 Clean & Jerk

Min 3 - 50 Double unders

Min 4 - Rest


Friday


EMOM x 10

Hang power snatch + Overhead squat


CFM Sandwich

50/40 Calorie Row

40 Wall balls 9/6kg

30 Burpees

20 Box Jump overs 24/20

30 Burpees

40 Wall balls 9/6kg

50/40 Calorie Bike

Saturday


In teams of 3

120/90 calorie ski 60 toes to bar

120/90 calorie row

60 Devils press 22.5/15kg 120/90 calorie bike

60 dumb-bell bench press 22.5/15kg

Hyrox


Monday


8 minute AMRAP

400m Run

25m Lunges

400m Run

AMRAP ski


1 minute rest


8 minute AMRAP

400m Run

25m sled push

400m Run

AMRAP Row


1 minute rest


Tuesday


EMOM x 32

1) 10 Dumb-bell bench press

2) 5 Chin ups

3) 5 Back squats

4) 10 Russian swings


Wednesday


10 minute AMRAP

15/12 Calorie ski

10 Burpees


2 minutes rest


10 minute AMRAP

15/12 Calorie row

15 Wall balls


2 minutes rest


10 minute AMRAP

15/12 Calorie bike

20 Russian swings


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


Box squat 5-5-5-5-5


CFM Sandwich

50/40 Calorie Row 40 Wall balls 30 Burpees

20 Box Jump overs 30 Burpees 40 Wall balls 50/40 Calorie Bike





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