weightlifting Classes are 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

EMOM x20

Min 1 – 8-12 Dumb-bell Bench press
Min 2 – 4-8 chin ups
Min 3 – 8-12 Strict Presses
Min 4 – 8-12 Bent over rowsTuesday

Tuesday

4 rounds 

Every 4 minutes 
20 seconds Tuck support 
10 Toes to Hip line (focus on straight legs) (advanced athletes straight leg t2b)
10 seated pike lifts
20 Elephant walks

Simple and Sinister 

Every 30 seconds x 10 
10 single arm kettlebell swings 

Rest 1 minute 

EMOM x 10
1 Turkish get up (change hands after each rep)

Wednesday

50/40 Calorie Row 
40 Wall balls 
30 Burpees 
20 Box Jump overs 
30 Burpees 
40 Wall balls
50/40 Calorie Bike 

Thursday

EMOM x 30

Min 1 – Sled Rows  
Min 2 – Sand bag carry
Min 3 – Plank pull through 
Min 4 – Z- press
Min 5 – Cossack squat

Friday

Every 5 minute x 5

15 Toes to rings 
20 Dumb-bell snatches 
15/12 Calorie bike 
50 Double unders 

Saturday 

10-20-30-40-50

#Ski 
#Bench press 
#Pull ups 
#Down ups

Hyrox 

Monday 

Dead Leg

2 Rounds

7 minute window 
1000/900m row 
In the remaining time Walking Lunges 

Rest 3 minutes 

7 minute Window 
1000/900m Ski
Sled push

Wednesday

CFM Sandwich

50/40 Calorie Row 
40 Wall balls 
30 Burpees 
20 Box Jump overs 
30 Burpees 
40 Wall balls
50/40 Calorie Bike 

Friday

1000m Club

2 rounds

8 minute AMRAP 
800m run 
Max row 

2 minutes rest 

8 minute AMRAP
800m run 
Max Ski

2 minutes rest

Weightlifting 

Tuesday 

Snatch focus 

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

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 @ 80%

Push press + Split jerk 
2+1