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Week 48 - 2023

Monday


A1) Seated strict press 8-8-8-8

A2) Strict pull up 4x5-6


4 Rounds

3 minutes work

2 minutes rest


20/15 Calorie row

15 Burpees

10 DB Thrusters

Max toes to bar


Tuesday


Back squat

8-8-6-6-4-4


15 minute AMRAP

Goblet Squats

2-4-6-8-10

Kettle swings

10-12-14-16-18-20

Push ups

2-4-6-8-10

Goblet Lunges

10-12-14-16-18-20


Keep adding 2 reps each round


Wednesday


Mikko Salo Triangle

EMOM x 40

Min 1 - Bike

Min 2 - Row

Min 3 - Ski

Min 4 - Rest


Thursday


20 minutes

Bench press sets of 5

Power clean sets of 3


Annie at the bar

50-40-30-20-10

Double unders

Sit ups

5-4-3-2-1

Clean 85/55kg


Friday


Thruster

10-8-6-4-2


Fran on the run

21 Thrusters 42.5/30kg

21 Pull ups

800m run

15 Thrusters 42.5/30kg

15 Pull ups

400m run

9 Thrusters 42.5/30kg

9 Pull ups


Saturday


30 minute AMRAP

30 calorie row

30 wall balls 9/6kg

30 Kettle-bell swings 24/16kg

30 Box jumps 24/20

30 V- ups


Hyrox


Monday


Move your body

10 Rounds

400m run

20 Burpees

400m run

18 Burpees

all the way down to 400m run 2 burpees


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


Mikko Salo Triangle

EMOM x 40

Min 1 - Bike

Min 2 - Row

Min 3 - Ski

Min 4 - Rest


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


2 rounds


4 minute AMRAP

400m Run

Max Ski


Rest 1 minute


4 minute AMRAP

400m Run

Max sled push


Rest 1 minute


4 minute AMRAP

400m Run

Max Burpee broad jumps


Rest 1 minute


4 minute AMRAP

400m run

Max Wall balls


Rest 1 minute




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