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Week 49 - 2023

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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