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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