Monday

Strict press 
10-8-6-4-2-2-2

One set of strict pull ups 
Between each set 

EMOM x 15
Min 1 – 10 Toes to bar 
Min 2 – 12 Alt single arm DB hang clean and press 
Min 3 – 15/12 Calorie  Ski 

Tuesday

Back squat 
10-8-6-4-2-2-2

Every 6 Minutes x 3
25/20 Calorie row 
50 Squats 
75 Double unders

Wednesday

Handstand walk Practice 

EMOM x 20
40 sec on / 20 sec off 
Min 1 – Ski 
Min 2 – Sled Push 
Min 3 – Pull ups / Bar Muscle ups
Min 4 – Bike 
Min 5 – Sand bag hold 

Thursday

Deadlift 
10-8-6-4-2-2-2

4 Rounds
20 Push ups 
30 Russian Kettlebell swings 32/20kg
40 Sit ups 

Friday

Kelly 

5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20″
• 30 Wall Balls 9/6kg 

Saturday 

100 Calorie row  
100 Deadlifts 60/40kg
80 Calorie row 
80 Hang power cleans 60/40kg
60 Calorie row
60 Front squats 60/40kg 
40 Calorie row 
40 Push jerks 60/40kg 
20 Calorie row 
20 Clusters 60/40kg 

Hyrox 

Monday 

Every 10 minutes x 4 
500/400m Ski 
20 Wall balls 9/6kg
500/400m Row 
20 Burpees to a plate 

Wednesday

3 minute AMRAP 
5 Pull ups 
10 Push ups 
15 Squats 

1 minute Rest 

3 minute AMRAP 
Sled Push & Pull

1 minute Rest 

3 Minute AMRAP 
Ski

1 minute Rest 

3 minute AMRAP
25m Walking Lunges 
50m Farmers Carry

Friday

Kelly 

5 rounds for time of:
• 400m run
• 30 Box Jumps 24/20″
• 30 Wall Balls 9/6kg