Week 52 - 2023

Monday

Closed

Tuesday

Closed

Wednesday

A1) Bench press 5x8

A2) Ring rows 5x10

6 rounds

Min 1 - Row

Min 2 - Bike

Min 3 - Ski

Min 4 - rest

Thursday

Back squat

10-8-6-6-6

3 Rounds

400m run

21 Kettlebell swings 24/16kg

12 Goblet reverse lunges 24/16kg

Friday

A1) Push 5-5-5-5-5

A2) Chin up 5 x 5-10

Every 9 minutes x3

20 Wall-balls 9/6kg

20 Sumo deadlift high pulls 32/20kg

20 Box jumps 24/20”

20 Push press 42.5/30kg

20/15 Calorie Bike

Saturday

In teams of 2

30 minute AMRAP

15/12 Calorie row

5 Pull ups 10 Push ups 15 Squats

7 Clean & Jerk 60/40kg