Monday
A1) Seated strict press 8-8-8-8
A2) Strict pull up 4x5-6
3 Rounds
2 minute AMRAP
4 DB Thrusters 22.5/15kg
6 Toes to bar
24 Double unders
Rest 1 minute
2 minute AMRAP
Echo bike
Rest 1 minute
Tuesday
Back squat
8-8-6-6-4-4
Every 5 minutes x 4
9 Handstand push ups
12 Box Jumps
15 Deadlifts 80/50kg
21/18 Calorie row
Wednesday
5 rounds
Min 1-2 30/24 calorie row
Min 3-4 30/24 calorie ski
Min 5-6 400m run
Min 7-8 Rest
Thursday
20 minutes
Bench press sets of 5
Power clean sets of 3
4 Rounds
2 minute AMRAP
5 Wall walks
10 DB Snatch 22.5/15kg
Max burpee box Jumps 24/20"
2 minutes rest
Friday
A1) Front squat 3-3-3-3-3
A2) Kipping pull up 5 sets leave 2 rep in reserve
EMOM x 20
Min 1 - 15 Toes to bar
Min 2 - 15/12 Calorie bike
Min 3- 15 Goblet squats 22.5/15kg
Min 4 Rest
Saturday
In teams of 2
12 minute
DB incline bench press 8-12 reps
Chest supported row 8-12 reps
3 minutes rest
12 minutes
Sled drag & Push (change every 25m)
3 minutes rest
12 minutes
Sand bag carry (change every 50m)
Hyrox
Monday
Every 6 minutes x 5
400m run
30 Wall balls
20 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
5 rounds
Min 1-2 30/24 calorie row
Min 3-4 30/24 calorie ski
Min 5-6 400m run
Min 7-8 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
In teams of 2
15 minute AMRAP
Ski Erg /25m Sled pull and Push
Rest 5 minutes
15 minute AMRAP
Row / 25m Lunge 50m Farmers carry
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