This week we will be adding weightlifting Classes on Tuesday and Thursday at 7:00 and 18:30

The next Hyrox 6 will take place on Sunday the 31st of July, you can register your place on Team up

Monday

Thruster 
10-8-6-4-2

EMOM x 20 
Min 1 – 15/12 Calorie Row 
Min 2 – 7 Thrusters + 7 Box Jumps 
Min 3 – 7 Pull ups + 7 Burpees 
Min 4 – Rest 

Tuesday

4 rounds 
20 seconds Tuck support 
10 Toes to Hip line (focus on straight legs)
10 seated pike lifts 

Simple and sinister Pt1 

Every 30 seconds x 10
10 Kettle-bell swings 

Rest 1 minute 

10 minute AMRAP (for quality) 
Turkish get up (change hands after each rep)

Wednesday

4 rounds 

5 minute AMRAP 
30 wall balls 
400m run 
Max calorie bike 

3 minutes rest

Thursday

Dos Chicas

50-40-30-20-10
Double unders 
50-40-30-20-10
Sit ups 
5-4-3-2-1
Rounds of Cindy 

Friday

3 Rounds 

3 minute AMRAP 
10 Toes to bar 
15/12 Calorie ski 
20 Box jump overs 

Rest 3 minutes 

3 minute AMRAP 
10 Dumb-bell thrusters 
15/12 Calorie bike 
20 Burpees 

Rest 3 minutes

Saturday 

In teams of 2 
800m Run 
1000m Ski 
800m Run 
100 Single arm devils press 
800m run 
400m Farmers carry 
800m run 
100 Wall balls 

Hyrox 

Monday 

EMOM x 20
Min 1 – Bike 
Min 2 – Plate ground to overhead 
Min 3 – Plate hops 
Min 4 – Sit ups

Sled push fun 

Wednesday

4 rounds 

5 minute AMRAP 
30 wall balls 
400m run 
Max calorie bike 

3 minutes rest

Friday

The Mikko Salo Triangle

40 minute EMOM 
Min 1- Bike 
Min 2 – Row 
Min 3 – Ski 
Min 4 – rest 

Weightlifting 

Tuesday 

Snatch focus 

Snatch grip push press + Paused Overhead squat
5 x 3+3 

High Hang power snatch 
5 x 3

 Snatch high pull from the hang 
 5 x 3 

Thursday 

Clean & Jerk Focus 

Pause front squat 
3-3-3-3-3

Power clean 
EMOM x 8 – 2 reps @ 75%

Push press + Split jerk 
2+1