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
