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Week 8 - 2024

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 minute AMRAP

30 Double unders

20 Russian swings 24/16kg

10 Alt goblet reverse lungs


1 minute rest


Wednesday


Mikko Salo triangle

EMOM x 40

Min 1 - Bike

Min 2 - Row

Min 3 - Ski

Min 4 - Rest


Thursday


A1) Bench press 8x2

A2) Bent over row 8x8


7 Rounds

1 minute on  - 1 minute off

7 Power cleans 70/45

Max Box jump overs 24/20"


Friday


A1) Thruster 8x2

A2) Broad jumps 8x3


Fran

21-15-9

Thrusters 42.5/30kg

Pull ups


Saturday


In teams of 2

30 minute AMRAP

100 Calorie row

80 Wall balls

60 V- ups

400m Farmers carry 24/16kg

20 Box Jump over 24/20”


Hyrox


Monday


10 minute AMRAP

10 A-Jumps

15/12 Calorie Ski


Rest 3 minutes


10 minute AMRAP

15 Plate ground to overhead

15/12 Calorie row


Rest 3 minutes


10 minute AMRAP

20 Sit ups

15/12 Calorie bike


Tuesday


Every 90 seconds x 10

Odd - 10 Deadlift

Even - 10 Bench press


Every 90 seconds x 10

Odd - 10 Back squat

Even - 10 Chin up


Wednesday


Mikko Salo triangle

EMOM x 40

Min 1 - Bike

Min 2 - Row

Min 3 - Ski

Min 4 - Rest


Thursday


EMOM x 30

Min 1 - Bulgarian split squat 6/6

Min 2 - Single arm row 6/6

Min 3 - Single arm press 6/6


Friday


30-20-10-20-30

Wall balls

Burpees


After each set of burpees 400m run



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