Monday

Power Clean 
3-3-3-2-2-2-1-1-1

Every 5 minutes x 4
20/15 Calorie row
6 Power cleans 60/40kg
12 Front rack reverse lunge 
6 Strict pull ups 

Tuesday

A1) Handstand Push ups 
5 x 5-10 reps 

A2) Rope climb (legless if Possible)
5 x 1-2 assents 

5 rounds 
10 Strict press 40/30kg
20 Sit ups 
300m run

Wednesday

10 minute AMRAP 
15/12 Calorie Ski 
15 Box Jump overs 24/20”

Rest 3 minutes 

10 minute AMRAP
15/12 Calorie Row 
15 Burpees 

Rest 3 minutes 

10 minute AMRAP 
15/12 Calorie Bike 
15 Russian Kettlebell swings 32/20kg Friday

Thursday

A1) Bench press
10-8-6-6-6

 A2) Barbell rows  
5 x 10

EMOM x 10
Min 1 – 20 second chin over bar hold 
Min 2 – 20 second ring support hold 

EMOM x 15
Min 1 – 15 Bicep curls 
Min 2 – 15 Tricep extensions 
Min 3 – 15 lateral raise 

Friday

Happy birthday Lars 

Thruster 
10-8-6-4-2-2-2

25 minute AMRAP
In teams of 2
50 Thrusters 50/35kg 
50 Bar facing burpees  
50 Toes to bar 
50 Calorie Bike 

Saturday 

30 minutes AMRAP

In teams of 3
Buy in 
100/80 Calorie Ski 
800m Farmers carry 24/16kg
AMRAP 
10 Alternating KB clean & Jerk
10 Alternating goblet lunges 
10/8 calorie ski

Hyrox 

Monday 

Every 9 minutes x 4
500/450m row 
400m run 
500/450m Ski

Wednesday

10 minute AMRAP 
15/12 Calorie Ski 
15 Box Jump overs 24/20”

Rest 3 minutes 

10 minute AMRAP
15/12 Calorie Row 
10 Burpees over the row

Rest 3 minutes 

10 minute AMRAP 
15/12 Calorie Bike 
15 Russian Kettlebell swings 32/20kg Friday

Friday

25 minute AMRAP
In teams of 2 
50 Wall balls 
50 Burpees 
50 Tuck ups 
50 Calorie bike 

Weightlifting 

Tuesday 

EMOM x 10 
Power snatch + Hang snatch 

Pause snatch Deadlift 
3-3-3-3-3

Push press 
5-5-5-5-5

Thursday 

EMOM x 10
3 power clean + Push jerk 

Bulgarian split squats 
8-8-8-8

Kettlebell front rack carry 
5 x 25m