Monday
Box Squat
5×5
Muscle snatch + Overhead squat
3+3
Snatch grip high pull
3-3-3-3-3
Tuesday
Bar Muscle up practice
50 Box jump overs 24/20”
800m Run
30 Thrusters 50/35kg
Wednesday
Hang Power clean 3-3-3-3-3
Every 6 minutes x 3
2 Rounds
5 Hang power cleans 60/40kg
7 Lateral burpees over the bar
9 Toes to bar
35 Double unders
Thursday
Split Jerk
3-3-3-3-3
A1) Banded strict press 5×5
A2) Strict pull up 5×5
B1) Close grip floor press 4 x 8-12
B2) T-bar row 4 x 8-12
Friday
Deadlift 5-5-5-3-3-3
Every 7 minutes x 4
10 Deadlift 100/70kg
20/15 Calorie row
30 Wall balls 9/6kg
50 double unders
Saturday
Team Murph
In teams of 2
1600m run (change every 200m)
20 x 5 Pull ups 10 Push ups 15 Squats (you go I go)
1600m run (change every 200m)
Hyrox
Monday
EMOM x 5
Sled push
Rest 2 minutes
EMOM x 5
Burpee Broad jumps
Rest 2 minutes
EMOM x 5
Wall balls
Rest 2 minutes
Wednesday
Every 8 minutes x 5
25/20 Calorie Row
10 Devils Press
25/20 Calorie Bike
5 minute time cap
Friday
2 Rounds
4 minute AMRAP
400m Run
Max Row
Rest 1 minute
4 minute AMRAP
400m Run
Max sled pull
Rest 1 minute
4 minute AMRAP
400m Run
Max Walk lunges
Rest 1 minute
4 minute AMRAP
400m run
Max Farmers Carry
Rest 1 minute
