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Week 5 - 2024

Updated: Feb 4

Monday


A1) Strict Press 5x5

A2) Chin ups  5 x 5-10


3 Rounds

400m run

30 Wall balls 9/6kg

20 Alt DB Snatch 22.5/15


Tuesday


A1) Back squat 5x5

A2) Box Jump 5x5


Every 4 minute x 5

15m single arm overhead lunge 22.5/15kg

10 Toes to bar

50 Double unders


Wednesday


Every 10 minutes x 4

2 minutes Bike

2 minutes  Row

2 minutes Ski

300-400m Run


Thursday


A1) Bench press 5x5

A2) Bent over row 5x8-12


EMOM x 15

Min 1 - 6 Deadlifts + 3 Hang power clean

Min 2 - Max Latral Burpees over the bar

Min. 3 - Rest


Friday


A1) Thruster 5x5

A2) Broad jump 5x3


Jackie

1000m Row

50 Thrusters 20/15kg

30 Pull ups


Saturday


In teams of 2

30 minute AMRAP

5 Pull ups - 10 Push ups 15 squats

10 Alternating Devils press

15/12 Calorie bike


Hyrox


Monday


In teams of 2


10 minute Ski

(Change every 30 sec)

3 minute Rest


10 minute Burpee box jump over

(change every 30 sec)

3 minute Rest


10 Minute Sled push

(Change every 12.5m)

3 minutes Rest


Tuesday


A1) Bench press 8-8-6-6-6

A2) Ring row 5 x 8-12


B) Hang muscle clean + Strict press 4x15-20


C1) Bicep curl 3x15-20

C2) Tricep push downs 3x15-20

C3) Lateral raise 3x15-20


Wednesday


Every 10 minutes x 4

2 minutes Bike

2 minutes  Row

2 minutes Ski

300-400m Run


Thursday


A1) Front squat 8-6-6-4-4 (33X1)

A2) Broad jump 5x3


B) Deadlift 10-8-6-6-6


10 minute AMRAP

20 Russian Kettlebell swings

15 Sit up

10 Goblet squat


Friday


5 Rounds

60 seconds on - 30 seconds off

1) Row

2) 200m Run

3) Waling Lunges

4) 200m run

5) Wall balls




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