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
EMOM x 15
Min 1 – Calorie row
Min 2 – DB Box step overs
Min 3 – Push ups
Wednesday
Hang Power clean
3-3-3-3-3
4 Minute AMRAP
27 Hang Power Cleans (60/40kg)
27 Wallballs (9/6kg)
27 Calorie Bike
Rest 4:00
4 Minute AMRAP
21 Hang Power Cleans (60/40kg)
21 Wallballs (9/6kg)
21 Calorie Bike
Rest 4:00
4 Minute AMRAP
15 Hang Power Cleans (60/40kg)
15 Wallballs
15 Calorie Bike
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
EMOM x 20
Min 1 – 12 Deadlifts 100/70kg
Min 2 – 200m run
Min 3 – 12 Toes to bar
Min 4 – 50 Double unders
Saturday
In teams of 2
30 minute AMRAP
3 rounds
50 Calorie row
50 Wall balls 9/6kg
3 rounds
50 Calorie Ski
50 Burpees
Hyrox
Monday
3 rounds
2 minute Ski
2 minute sled Push
Rest 2 minute
2 minute run
2 minute row
2 minute rest
Wednesday
EMOM x 30
Min 1 – 5 Pull ups 10 Push ups 15 Squats
Min 2 – 15/12 Calorie Bike
Min 3 – Rest
Friday
2 rounds
4 minute AMRAP
400m Run
Max Ski
Rest 1 minute
4 minute AMRAP
400m Run
Max sled push
Rest 1 minute
4 minute AMRAP
400m Run
Max Burpee broad jumps
Rest 1 minute
4 minute AMRAP
400m run
Max Wall balls
Rest 1 minute
