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Week 7 - 2024

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




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