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Week 46 - 2023

Monday


Pause Front squat 3-3-3-3-3


Fast and Furious

10 Power cleans 60/40kg

10 Front squats

10 Chest to bar pull ups

8 Power cleans 60/40kg

8 Front squats

8 Chest to bar pull ups

6 Power cleans 60/40kg

6 Front squats

6 Chest to bar pull ups

4 Power cleans 60/40kg

4 Front squats

4 Chest to bar pull ups

2 Power cleans 60/40kg

2 Front squats

2 Chest to bar pull ups


Tuesday


A1) Bench press 6-6-6-6-6

A2) Ring Row 5x12


12 minute AMRAP

50-40-30-20-10

Double unders

Sit ups

In the remaining time AMRAP

10 Push ups

20 Box step ups 24/20”


Wednesday


EMOM x 40

Min 1 - Row

Min 2 - Burpees

Min 3 - Ski

Min 4 -Run

Min 5 - Rest


Thursday


A1) Push Press 5-5-5-5-5

A2) Chin up 5-5-5-5-5


Every 10 minutes x 3

20 Wall-balls 9/6kg

20 Sumo deadlift high pulls 32/20kg

20 Box jumps 24/20”

20 Push press 42.5/30kg

20/15 Calorie Bike


Friday


Power Snatch

3-3-3-3-3


EMOM x 20

Min 1 - 5 Power Snatch

Min 2 - 10 Handstand Push ups

Min 3 - 15/12 Calorie Ski

Min 4 - Rest


Saturday


In teams of 3


120/90 Calorie Row

800m Farmers Carry 32/20kg

120/90 Calorie Ski

100 Burpee box jump overs 24/20”

120/90 Calorie bike


Hyrox


Monday


2 rounds


8 minutes

800m Run

50m Walking Lunges

Ski remainder of time

(Rest 2 minutes)


8 minutes

800m run

50m Sled push

Row remainder of time

(Rest 2 minutes)


Tuesday


EMOM x 32

1) 10 Dumb-bell bench press

2) 5 Chin ups

3) 5 Back squats

4) 10 Russian swings


Wednesday


EMOM x 40

Min 1 - Row

Min 2 - Burpees

Min 3 - Ski

Min 4 -Run

Min 5 - Rest


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


Every 8 minutes x 5

500/400m Row

400m run

30/24 Calorie bike




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