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
