Monday
EMOM x 10
Snatch high pull +
Hang squat snatch
Back squat
5 x 4 22X1 (one set every 3 minutes)
3 sets
8 RDL
6/6 Single leg squats
Tuesday
Bench press 10-8-6-6-6
EMOM x 12
Min 1 - 4-6 Dips
Min 2 - 4-6 chin ups
Min 3 - Rest
3 sets
12 Single arm DB rows
3 sets
12-15 Skull Crushers
12-15 Barbell curls
Wednesday
15 minute AMRAP 20/15 Calorie row 20 Wall balls 9/6kg 3 minute Rest 15 minute AMRAP 20/15 Calorie Bike 20 Dumb-bell Snatch 22.5/15kg
Thursday
Clean & Jerk
15 minutes to build
EMOM x 20
Min 1 - 5 pull ups + 10 Push ups + 15 squats
Min 2 - 5 Clean & Jerks
Min 3 - 15/12 Calorie ski
Min 4 - Rest
Friday
CrossFit open
Saturday
In teams of 3
9 minute AMRAP
Sled push (Change every 12.5m)
3 minutes rest
9 minute AMRAP
Ski (Change every 30 seconds)
3 minutes rest
9 minute AMRAP
Burpee box jump overs (change every 30 seconds)
Hyrox
Monday
6 Rounds
1 minute on / 30 seconds off
# Ski
# Sled push
# Farmers cary
# Echo bike
Wednesday
15 minute AMRAP 20/15 Calorie row 20 Wall balls 9/6kg 3 minute Rest 15 minute AMRAP 20/15 Calorie Bike 20 Dumb-bell Snatch 22.5/15kg
Friday
Every 15 minutes x 3
1000/800m row
800m run
60/48 calorie bike
Weightlifting
Tuesday
Snatch
Thursday
Clean & Jerk
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