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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