Monday

CrossFit Total 

30 minutes to achieve a 1 rep max in:

Back Squat 
Strict Press 
Deadlift 

Tuesday

EMOM x 30
Min 1 – 5 Pull ups 10 Push ups 15 squats 
Min 2 – 15/12 Calorie row 
Min 3 – Rest

Wednesday

Power snatch complex 
1 Snatch Deadlift +
1 Hang Power Snatch +
1 Power Snatch

12 minute AMRAP
50 Double unders 
7 Power Snatch 50/35kg 
50 Double unders 
7 Push Press 50/35kg

Thursday

Kettlebell Heaven 

10-8-6-4-2
L-Clean + Reverse Lunge 
R-Clean + Reverse Lunge 
Sit Thru Bell hops 
20 Russian swings

400m run after every round 

Friday

A1) Bench press 9-6-3-9-6-3
A2) Chin ups 5 x 4-6

B1) Half kneeling KB press 4 x 10
B2) Dumbbell row 4 x 10

C1) Bicep curls 4 x 8-12
C2) Bodyweight tricep extensions 4 x 8-12

Saturday 

In teams of 2 – 3

30 minute AMRAP
30 Calorie Ski 
30 Burpee Box Jump overs 
30 Toes to bar

Hyrox 

Monday 

3 sets 

Every 3 minutes perform  one round 
Round 1 – 30/20 cal bike
Round 2 – 400m Run 
Round 3 – 30/20 Cal ski
Round 4 – 25 Wall balls  25 Russian swings 

Wednesday

Every 15 minutes x 3 
1000/900m Row 
800m run 
60/45 Calorie Bike 

Friday

3 Rounds 

3 minute AMRAP 
400m run 
Max Burpees

Rest 1 minute 

3 minute AMRAP
500/400m row 
Max Wall Balls 

Rest 1 minute 

3 minute AMRAP 
500/400m Ski 
Max Farmer Carry 

Rest 1 minute