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