Monday

Push Press 
5-5-5-5-5

One set of strict chin ups 
between each set

Every 15 minutes x 2
50/40 Calorie row 
40 Alternating step ups (22.5/15kg) 
30/20 Calorie bike
20 Shoulder to overhead 50/35kg
10 Toes to bar

Each round has a 10 minute time cap

Tuesday

EMOM x 20
Min 1 – 10 kettlebell snatch (left)
Min 2 – 10 kettlebell snatch (right)
Min 3 – 10 Front rack reverse lunge (left)
Min 4 – 10 Front rack reverse lunge (right)
Min 5 – 10-20 Push ups 

Wednesday

In teams of 3 

9 minute AMRAP 
Max sled push (change every 25m)

Rest 3 minutes 

9 minute AMRAP
Max Ski (Change every 30 seconds)

Rest 3 minutes 

9 minute AMRAP 
Max Burpee box jump overs (change every 7 reps)

 Thursday

25 minutes work on 
Bench press sets of 5
RDLs set of 5
Seated Arnold press sets of 8
Ring rows sets of 8

Friday

Thames 

2 Rounds 
800m run 
30 Chest to bar pull ups 
30 Front squats 50/35kg 
30 Toes to bar
30 Power cleans 50/35kg

Saturday 

Tour of son Bugadellas 

30 minute AMRAP 
In teams of 2 -3
100/80 Calorie Echo bike 
800m Farmers Carry 24/16kg 
100/80 Calorie Echo bike 
800m Sandbag Carry 50/30kg 
Max Calorie bike

Hyrox 

Monday 

Every 8 minutes x 5
25/20 Calorie Row 
10 Devils Press
25/20 Calorie Bike 

5 minute time cap

Wednesday

In teams of 3 

9 minute AMRAP 
Max sled push (change every 25m)

Rest 3 minutes 

9 minute AMRAP
Max Ski (Change every 30 seconds)

Rest 3 minutes 

9 minute AMRAP 
Max Burpee box jump overs (change every 7 reps)

Friday

Every 12 minutes x 4

400m run 
500/400m row 
400m run 
500/400m Ski

Weightlifting 

Tuesday 

Snatch focus 

Snatch balance + Overhead squat 
5 x 1+2 (3 second pause on the last overhead squat 

EMOM x 10
Power snatch + Hang Squat snatch

Snatch Deadlift 
5-5-5-5-5

Thursday 

Clean & Jerk focus 

Spilt jerk 
3-3-3-3-3

EMOM x 10
Power clean + Hang squat clean 

Back squat 
(Build to a heavy set of 5)