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Week 5 - 2023

Updated: Jan 29, 2023

This will be the last week we will be using SugarWOD as our programming app and are going to change over to Fitr

Click the link below to download the app





Monday

EMOM x 10

3 Hang Power snatch

Back squat

4 x 5 50X0 (one set every 3 minutes)

3 sets

8 Good mornings

6/6 weighted step ups

Tuesday

Every 3 minutes x 5

5-10 Dips

5-10 Chin ups

4 sets

Floor press 6-8 reps

Chest supported row 8-12

3 Sets

15 tricep push downs

12 Hammer curls

Wednesday

6 rounds

60 seconds work

10 second transition

Sled push

Ski erg

Skipping

Bike

Row

Thursday

Hang squat clean 3-3-3-3-3

3 rounds

400m run

6 Squat cleans 60/40kg

12 Pull ups

24 Russian swings 24/16kg

Friday

Bar Muscle up practice

21-15-9

Push press 52.5/35kg

Box jump over


Saturday

30 minute AMRAP In teams of 2 -3 100/80 Calorie Echo bike 800m Farmers Carry 24/16kg 100/80 Calorie Echo bike 800m Sandbag Carry 50/30kg Max Calorie bike

Hyrox

Monday


5 rounds

4 minute AMRAP

25m Sled pull and push

400m run

Row in the remaining time


Rest 2 minute

EMOM x 10

10-20 Wall balls

Wednesday


6 rounds

60 seconds work

10 second transition

Sled push

Ski erg

Skipping

Bike

Row

Friday


400m run

20 burpees

400m run

18 burpees

400m run

16 burpees

400m run

14 burpees

400m run

12 burpees

etc.. etc.. down to 2 burpees

Weightlifting

Tuesday

Snatch

Thursday

Clean & Jerk





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