Monday

Back Squat 
5-5-5-5-5

EMOM x 20
Min 1 – 2 Rope climbs
Min 2 – 15/12 Calorie ski
Min 3 – 25m Overhead Dumb-bell lunge 22/15kg
Min 4 – Rest 

Tuesday

Power Clean 
3-3-3-3-3

Annie at the bar 
50-40-30-20-10
Double unders 
Sit ups 
5-4-3-2-1
Clean 85/55kg

Wednesday

Every 7 minutes x 5
400m run 
30 Wall balls 9/6kg
20/15 Calorie echo bike

Thursday

A) Deadlift
5-5-5-5-5

B1) Floor Press
8-8-8-8-8

B2) Chest Supported Dumb-bell row 
12-12-12-12-12

C1) Lateral raise 3 x 15
C2) Bicep curl 3 x 15 
C3) Banded tricep push down 3 x 25

Friday

Thruster 
3-3-3-3-3-3

EMOM x 24
Min 1 – 15/12 Calorie row
Min 2 – 7 Thrusters 42/30kg + 7 Box Jumps 24/20”
Min 3 – 7 Chest to bar pull ups + 7 Burpees 
Min 4 – Rest 

Saturday 

In teams of 2
30 minute AMRAP
100 Calorie Bike 
80 Push ups
60 Toes to bar 
40 Dumb-bell Box step overs (15/10kg) 20”
20 Sand bag cleans 50/30

Hyrox 

Monday 

EMOM x 30
Min 1 – 15/12 Calorie Ski 
Min 2 – 25m Sled Push
Min 3 – 20m Burpee broad jump
Min 4 – 15/12 Calorie Row 
Min 5 – Rest 

Wednesday

Every 7 minutes x 5
400m run 
30 Wall balls 9/6kg 
20/15 Calorie echo bike

Friday

2 Rounds

6 minute AMRAP
800m Run
Sled drag and push

2 minute rest

6 minute AMRAP
800m Run
Walking Lunges

2 minute Rest

Weightlifting 

Tuesday 

A) EMOM x 10 
Power snatch + Overhead squat 
1+2

B) Hang snatch high pull
3-3-3-3-3

C) Push Press 
6-6-6-6-6

3 rounds 
1 minute Chinese plank
8/8 Dumb-bell shoulder external rotations 

Thursday 

20 minutes to build 
Clean & Jerk 
1 + 2 

Bulgarian split squats 
8-8-8-8

Double Kettlebell front rack carry 
5 x 25m