Monday
A1) Strict Press 7x3
A2) Chin ups 7x5
3 Rounds
400m run
21 Kettle bell swings 24/16kg
12 Pull ups
Tuesday
A1) Back squat 7x3
A2) Box Jump 7x5
EMOM x 15
Min 1 - 3-5 Wall walks
Min 2 - 10 Power snatch 35/25kg
Min 3 - 50 Double unders
Wednesday
3 Rounds
3 minutes work
30 seconds rest
Ski
sled drag & Push
Row
Bike
Thursday
A1) Bench press 7x3
A2) Bent over row 7x8
Every 5 minutes x 3
5 Power cleans 70/45kg
10 Alt box step ups 22.5/15kg
15/12 Calorie Ski
20 Wall balls 9/6kg
Friday
A1) Thruster 7x3
A2) Broad jumps 7x3
EMOM x 16
Min 1 - 15/12 Calorie row
Min 2 - 7 Thrusters 42.5/30kg + 7 Box Jumps 24/20”
Min 3 - 7 Chest to bar pull ups + 7 Burpees
Min 4 - Rest
Saturday
In teams of 2
30 minute AMRAP
100 Calorie bike
100 Alt devils press
100 Toes to bar
Hyrox
Monday
10 minute AMRAP
800m run
20 burpees
400m run
20 Burpees
200m run
Max Burpess
Rest 3 minutes
10 minute AMRAP
500m Ski
25 Wall balls
Rest 3 minute
10 minute AMRAP
500m row
30 Alt lunges
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
3 Rounds
3 minutes work
30 seconds rest
Ski
sled drag & Push
Row
Bike
Thursday
A1) Front squat 8-6-6-4-4 (33X1)
A2) Broad jump 5x3
B1) Deadlift 10-8-6-6-6
B2) Push up 5 x 10-20
EMOM x 10
Min 1 - Russian swings
Min 2 - Goblet reverse lunge
Friday
Every 8 minutes x 4
800m run - Ski in the remaining time
800m run - Sled push in the remaining time
800m - Burpee broad jump in the remaining time
800m run - Row in the remaining time
