Monday

A)Alternating  Dumb-bell bench press
10-10-10-10

B) T Bar rows 
10-10-10-10

5 rounds 
30 seconds work
30 seconds rest 
# Wall walks 
# Double unders 
# Ski erg

Tuesday

Pause Front Squat 
3-3-3-3-3

EMOM x 15
Min 1 – 10  Hang Clean & Jerks 50/35kg 
Min 2 – 20 Wall balls 9/6kg 
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 

Thursday

A1) Banded strict press 
8-8-6-6-4-4

A2) Hanging leg lifts 
6×10

EMOM x 12 
Min 1 -15/12 Calorie row 
Min 2 – 15 Push ups 
Min 3 – 10 ring rows 

Friday

Deadlift 
10-8-6-4-2

Helen 
3 Rounds 
400m run 
21 Kettlebell swings 24/16kg
12 Pull ups 

Saturday 

3 rounds In teams of 2
16 Step ups – whilst partner in Hollow hold 
16 Lunges – whilst partner is in wall hold 
16 Tuck ups – whilst partner is in tuck support 
Round 1 – 800m run
Round 2 – 1000/900m 
Round 3 – 2000/1800m

Hyrox 

Monday 

EMOM x 15 
Min 1-15/12 Calorie ski 
Min 2 – 25m Sled push
Min 3 – Rest

Rest 4 minutes 

15 minute EMOM 
Min 1 – 25m Burpee broad jump
Min 2 – 200m run 
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

Every 8 minutes x 4
25/20 Calorie row 
100 Single unders (rx+ Double unders)
25/20 Calorie bike

Weightlifting 

Tuesday 

Snatch grip push press + Overhead squat 
5x 3+3

Hang Squat snatch 
3-3-3-3-3

Halting Snatch Deadlift (pause below the knee and mid thigh)
2-2-2-2-2

Thursday 

Split Jerk 
3-3-3-3-3

15 minutes to build 
Power clean + Front squat + Jerk
1+2+1