Sunday the 18th of September is going to the next Hyrox 6
This is a great event if you are considering entering a Hyrox race 
This time we will also be adding  team of 2 
Individuals can sign up to either the 9:30 or 10:30 slot and cost €20 to register, And teams of two start at 11:30 and cost €30 

Monday

Pause Back squat 
3-3-3-3-3 
3 high box jumps between each set 

Every 3 Minutes x 6 
10 Pull ups 
12 Alternating back rack lunge 50/35kg 
20 Alternating single leg v-ups 

Tuesday

Push Press 6-6-4-4-2-2

3 rounds 
10 Push Press 50/35kg
200m run
30 Wall balls 9/6kg
40 Russian Kettlebell swings 24/16kg
50 Double unders

Wednesday

Every 10 minutes x 4
15 Burpee box jump overs 24/20″
30 Dumb-bell snatch 22.5/15kg
40/30 Calorie Echo bike 

Thursday

EMOM x 30 
Min 1 – 25m Sled push + Drag 
Min 2 – 10 Strict toes to bar 
Min 3 –  15/12 Calorie row 
Min 4 –  10 Slant board squat
Min 5 –  25m waiters carry

Friday

A1) Bench Press 10-8-6-6-6
A2) Bent over row 5×10 

B1) Dips 3 x 6-8 reps 
B2) Chin ups 3 x 6-8 reps 

In teams of 3 
3000m Ski 

Saturday 

In teams of 2 
20 Rounds (10 rounds each)
12/9 Calorie Echo bike 
9 Thrusters 42.5/30kg 
6 Bar Facing burpees 

Hyrox 

Monday

EMOM x 15
Min 1 – 15/12 Calorie row 
Min 2 – Max burpees 
Min 3 – Rest 

4 minutes rest 

EMOM x 15
Min 1 – 25m sled push 
Min 2 – Max calorie ski 
Min 3 – rest 

Wednesday

Every 10 minutes x 4
15 Burpee box jump overs 24/20″
30 Dumb-bell snatch 22.5/15kg
40/30 Calorie Echo bike 

Friday

9 Holes Rowing Golf 
9 Holes Bike erg Golf 

Weightlifting 

Tuesday 

20 minutes to build to a heavy snatch 

Overhead squat 
Build to a heavy 3

Thursday 

20 minutes to build to a heavy Clean & Jerk 

Front squat 
Build to a heavy set of 3