Monday

Strict Press 
10-8-6-4-2-2-2

EMOM x 15
Min 1 – 15/12 Cal Row
Min 2 – 12 Toes to bar 
Min 3 – 10 Push Jerks 60/40kg 

Tuesday

Back squat 
10-8-6-4-2-2-2

12 minute AMRAP
6 Burpees 
9 Box jump overs 24/20
12 Alternating Dumb-bell snatch 22.5/15kg 

Wednesday

Handstand walk Practice 

EMOM x 20
Min 1 – 5 Bar Muscle ups
Min 2 – 50 Double unders 
Min 3 – 15/12 calorie Ski
Min 4 – Rest

Thursday

Deadlift 
10-8-6-4-2-2-2

5 rounds 
12 Kettlebell Push ups 
24 Kettlebell  Gorilla row 
400m run

Friday

60 Wall balls 
30 Hang clean & Jerk 52.5/35kg 
60 Calorie row 

Rest 2 minutes 

3 rounds 
15 Chest to bar pull ups 
15 Front squats 

Saturday 

In teams of 3 
150/120 Calorie Bike 
60 Bench press 60/40kg 
150/120 Calorie Ski 
60 Deadlift 100/70kg
150 /120 Calorie Bike 
60 Burpee pull ups 
150/120 Calorie Ski

Hyrox 

Monday 

2 rounds 

6 minute AMRAP
800m run 
Max sled push 

Rest 2 minutes 

6 minute AMRAP
800m run 
Max Row

Rest 2 minutes 

Wednesday

12 minute AMRAP
500/400m Row 
25 wall balls 

Rest 4 minute

12 minute AMRAP
500/400m Ski
50m Farmers Carry 

Friday

12 minute Ski 
Every 3rd minute 
25m walking lunges 

Rest 3 minutes

12 minute row 
Every 3rd Minute 
10 Burpees over the erg

Rest 3 minutes

12 minute Bike 
Every 3rd minute 
15 Russian Kettlebell swings 24/16kg