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
