Monday

Banded Strict press  
6-6-6-6-6

One set of strict pull ups after each round

Every 5 minutes x 4
30/25 Calorie row
20 Dumb-bell push press
15/12 Calorie bike 

Tuesday

Build to a heavy squat clean 

EMOM x 15
Min 1- 6 Squat cleans 70/45kg
Min 2 – 12 Burpees over the bar
Min 3 – 15 toes to bar 

Wednesday

20 minute AMRAP
200m run
20 wall balls 9/6kg
20 Kettlebell Swings 24/16kg
20 Sit ups

Thursday

2 Rounds 

3 minute AMRAP 
5 Pull ups 
10 Push ups 
15 Squats 

Rest 1 minute 

3 minute AMRAP 
Row 

Rest 1 minutes 

3 minute AMRAP
5 strict Knees to elbows 
10 Box Jump overs 

Rest 1 minute 

3 Minute AMRAP 
Ski 

Rest 1 

Friday

In a 4 minute window 
3 rounds
12 Deadlifts (50/35kg)
9 Hang Power Cleans (50/35kg)
6 Jerks (50/35kg)
Time remaining – Max Cal Bike

Rest 4 minutes

In a 4 minute window
2 rounds
12 Deadlifts (60/40kg)
9 Hang Power Cleans (60/40kg)
6 Jerks (60/40kg)
Time remaining – Max Cal Bike

Rest 4 minutes

In a 4 minute window
1 round
12 Deadlifts (70/45kg)
9 Hang Power Cleans (70/45kg)
6 Jerks (70/45kg)
Time remaining – Max Cal Bike

Saturday 

In teams of 2 

30 minute AMRAP
12 Rounds 
5 Burpees  + 7 Box jumps + 9 wall balls 
Then
800m farmers walk 
Then 
Max calorie ski 

Hyrox 

Monday 

3 Rounds 
2 minutes Row 
2 minutes sled push 
2 minutes rest 
2 minutes  Bike 
2 minutes Burpee Broad jumps 
2 minutes rest 

Wednesday

20 minute AMRAP
200m run
20 wall balls 9/6kg
20 Kettlebell Swings 24/16kg
20 Sit ups

Friday

Every 15 minutes x3 
1000/900m
800m run
60/45 Calorie bike 

Weightlifting 

Tuesday 

EMOM x 10 
Clean pull + Clean + Jerk

Clean pull (slow down) 
3-3-3-3-3

Slant board front squat 
3-3-3-3-3 

Thursday 

Muscle snatch 
5-5-5-5-5

EMOM x 10
1 Power Snatch + 
2 High hang squat snatch

Snatch Push Press + Snatch Balance 
4 x 3+3 

Pause Back squat 
4 x 3