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Week 6 - 2024

Monday


A1) Strict Press 6x4

A2) Chin ups  5 x 5-10


EMOM x 15

Min 1 - 10-15 Toes to bar

Min 2 - 12 STOH 50/35kg

Min 3 - 15/12 Calorie bike


Tuesday


A1) Back squat 6x4

A2) Box Jump 6x5


4 rounds

3 minutes on

1 minute off


10 Single arm Devils press

20 Box jump overs

Max wall balls   


Wednesday


2 Rounds

4 minutes on 1 minute off

Bike

Row

Ski

Run


Thursday


A1) Bench press 6x4

A2) Bent over row 6x8-12


12 minute AMRAP

7 Hang power cleans 50/35kg

14 Alt front rack Lunges

21 Sit ups


Friday


A1) Thruster 6x4

A2) Broad jumps 6x3


Every 8 minutes x 3

30/24 Calorie Row

25 Thrusters 42.5/30kg

20 Bar facing burpees


Saturday


12 minute AMRAP

Sled pull & Push

(change every 25m)


Rest 3 minutes


12 minute AMRAP

Ski erg (change every 30 seconds)


Rest 3 minutes


12 minute AMRAP

Sandbag clean

(change every 6 reps)


Hyrox


Monday


8 minute AMRAP

800m run

Max sled Push


Rest 1 minute


8 minute AMRAP

800m run

Max Row


Rest 1 minute


8 minute AMRAP

800m run

Max Burpee broad jump


Rest 1 minute


8 minute AMRAP

800m run

Max ski


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


2 Rounds

4 minutes on 1 minute off

Bike

Row

Ski

Run


Thursday


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

A2) Broad jump 5x3


B1) Deadlift 10-8-6-6-6

B2) Push ups 5 x 10-20


EMOM x 10

Min 1 - Russian Kettlebell swings

Min 2 - Goblet reverse lunges


Friday


14 minute AMRAP

20/15 Calorie Row

20 Wall balls


Rest 6 Minutes


14 minute AMRAP

20/15 Calorie Bike

20 sit ups




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Monday A1) Strict Press 8x2 A2) Chin ups  8x2 EMOM x 15 Min 1 - 5 Bar Muscle ups Min 2 - 10 DB Push press 22.5/15 Min 3 - 15/12 Calorie row Tuesday A1) Back squat 8x2 A2) Box Jump 8x5 3 Rounds 3 minut

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