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Week 47 - 2023

Saturday the 16th of December we will be having a Christmas competition in the Gym, Staring at 10:00 am followed by our Christmas dinner at the Olive Tree if you interested in joining either event please put your name on the board in the gym or ask one of the coaches for more information.


Monday


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


Every 3 minutes x 5

12/9 Calorie Echo bike

9 Thrusters 42.5/30kg

6 Bar Facing burpees


Tuesday


A1) Bench press 6-6-4-4-2-2

A2) Strict pull up 5 x 5-10


15 minute AMRAP

10 Toes to bar

20 Push ups

30 Kettlebell swings 24/16kg

400m run

50 Double unders


Wednesday


3 Rounds

9 minute AMRAP

1000/900m Echo bike

500/450m Row

500/450m Ski

400m run

AMRAP Wall balls


Rest 3 minute


Thursday


Power Snatch + Overhead squat

3 x 3+1 - 3 x 2+1 - 3 x 1+1


Every 6 minutes x 4

9 Power snatch 50/35kg

12 Handstand push ups

15/12 Calorie Echo bike


Friday


Turkish get up

3-3-3


EMOM x 20

Min 1 - Wall balls

Min 2 - Burpees

Min 3 - Ski

Min 4 -Rest


Saturday


In teams of 2


30 minute AMRAP

2000m row buy in

Then AMRAP

20 Burpee box jumps 24/20"

30 Wall balls

400m row


Hyrox


Monday


In teams of 3


9 minute AMRAP

Sled push (change every 12.5m)


Rest 2 minutes


9 minute AMRAP

Burpee box Jump over (change every 30 seconds)


Rest 2 minutes


9 minute AMRAP

Ski (change every 30 seconds)


Tuesday


A1) Cyclist squat 5 x 8-10

A2) DB RDL 5x8-10


B1) Floor Press 5 x 8-10

B2) Chest Supported row 8-10


3 rounds

15 Tricep push downs

15 Bicep curls

15 Lateral raises

Wednesday


3 Rounds

9 minute AMRAP

1000/900m Echo bike

500/450m Row

500/450m Ski

400m run

AMRAP Wall balls


Rest 3 minute


Thursday


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

A2) Chin up 5x 5-8


B) Alternating reverse lunge 5 x 16


EMOM x 10

Min 1 - 10 Russian Swings

Min 2 - 10 Box Jumps


Friday


8 minute AMRAP

800m run

Max ski


2 minutes rest


8 minute AMRAP

800m run

Sled rope pull


2 minutes rest


8 minute AMRAP

800m run

Max lunges


2 minutes rest


8 minute AMRAP

800m run

Max echo bike




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