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Week 51 2023

Monday


A1) Bench press 8-8-8-8

A2) Ring Row 5 x 8-12


EMOM x 6

Min 1 - Dips

Min 2 - Chin up


EMOM x 10

Min 1 - Row

Min 2 - Hang muscle clean and press 20/15kg


Tuesday


EMOM x 10

3 Power cleans +

3 Front squats


4 Rounds

400m run

30 Russian kettlebell swings 24/16kg

20 reverse Lunges 24/16kg


Wednesday


4 Rounds

2 minute on

30 seconds off


Sled row & Push

Ski

Farmers carry

Row


Thursday


3 Position snatch

Hips - Kness - Floor


30 Double unders

15 Power snatch 35/25kg


Friday


1 Burpee

2 Hang power clean 42.5/30kg

3 Front squat

4 Push press

5 Toes to bar

6 Push-ups

7 Box jump 24/20”

8 Kettlebell swings 24/16kg

9 Pull-ups

10 KB Reverse Lunge 24/16kg

11 Burpee box jumps 24/16kg

12 Thruster


Saturday


In teams of 3

120/100 Calorie Row

800m Farmers Carry 32/20kg

120/100 Calorie Ski

100 Burpee box jump overs 24/20”

120/100 Calorie bike


Hyrox


Monday


6 minutes

800m run

Row


1 minute rest


6 minutes

800m run

Ski


1 minute rest


6 minutes

800m run

Walking Lunges


Tuesday


A1) Bench press 10-8-6-4-2-10

A2) Bent over row 5x10


B) Bulgarian Split squat 5 x 8/8


C1) Tib raises 3x20

C2) Straight leg calf raise  3x20


Wednesday


4 Rounds

2 minute on

30 seconds off


Sled row & Push

Ski

Farmers carry

Row


Thursday


A1) Box Squat 5-5-5-5-5

A2) Broad jump 5x3


B1) Strict press 10-8-6-4-2-10

B2) Chin up 5 x 6-8


C1) 100 banded bicep curls

C2) 100 banded tricep push downs


Friday


10 minute AMRAP

10-20-30-40-50.....

Burpees

200m run after each set


3 minutes rest


10 minute AMRAP

10-20-30-40-50......

Alt Lunges

250m row after each set


3 minutes rest


10 minute AMRAP

10-20-30-40-50......

Wall balls

250m ski after each set




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