Monday

A. Hang Power Clean + Low Hang Power Clean: 5 x 1+1, Every 60s
*Light-moderate weight 
+
B. Low Hang Power Clean + Power Clean: 5 x 1+1, Every 90s.
*Moderate-heavy weight

C. EMOM x 10:
1. 20s AMRAP Hang Squat Clean, 42.5/30kg 
2. 20s AMRAP Lateral Burpee Over Bar
*Progressive EMOM = 20s, 25s, 30s, 35s, 40s

Tuesday

A. Chin Over Bar Hold (pronated grip): 2 sets x 80%, rest 60-90s b/t sets.
+
4 Sets:
B1. Banded Strict Pull-up – 1s pause chin over bar/2s eccentric x 30s AMRAP
B2. Top-to-Top DB Bench Press x 8 @ challenging load
Rest 30-60s b/t movements, rest 60-90s b/t sets

4 Rounds
30 Med Ball Push Press Wall Balls,  
20 Half Kneeling Resistance Band Chop – high-to-low
10 KB Windmills

Wednesday

A. Front Squat – 1s pause in the bottom:
2 x 3 @ 83%
3 x 1 @ 87%
Rest 2:00 minutes

EMOM x 15 
Min 1 – Kipping pull ups 
Min 2 – Box Jump overs 
Min 3 – Row 

Thursday

6 Sets x 4 Minute AMRAP / 1 Minute Rest:

Odd:
2 Minute Max Cal Ski
in remaining time,
AMRAP
10 Single DB Push Press, 22.5/15kg
30 Double Unders

Even:
2 Minute Max Cal Bike
in remaining time,
AMRAP
10 DB Snatch, 22.5/15kg
30 Double Unders

Friday

Every 2:00 Minutes x 9 Sets:

Set 1:
Handstand Hold Rebalancing Drill x 60s AMRAP
*Goal is to have a moment in time where both feet are being held in free space as you transition one foot from the wall
for support and the other into the air.

Set 2:
Wall Facing HS Shoulder Taps – 1s pause at shoulder x 4-8 per side

Set 3:
Rear Foot Elevated Split Squat (20×0) x 10 per side

6 x 60s AMRAP / 60s Rest:
3 Power Clean @ heavy
6 Front Squat

Saturday 

24 Minute AMRAP:

Partner 1: 20 TTB
Partner 2: Active Hang

Partner 1: 20 KB Snatches
Partner 2: Front Plank

Partner 1: 12 Burpee to 6″ Touch
Partner 2: Wall Sit

Hyrox 

Monday 

 EMOM x 30
Min 1 – 15/12 Calorie Row 
Min 2 – 10 Burpees 
Min 3 – 12/10 Calorie Ski 
Min 4 – 200m run 
Min 5 – Rest

Wednesday

2 rounds

3 minute AMRAP 
5 Pull ups 
5 Push ups 
15 Wall balls 

1 minute Rest 

3 minute AMRAP 
Sled Push & Pull

1 minute Rest 

3 Minute AMRAP 
Ski

1 minute Rest 

3 minute AMRAP
25m Walking Lunges 
50m Farmers Carry

1 minute Rest

Friday

Every 8 minutes x 4
500/400m row
400m run
30/24 Calorie Assault bike

Weightlifting 

Tuesday 

Snatch Balance 
5-5-5-5-5

EMOM x 10
Power Snatch +
Deep Power snatch+
Squat Snatch 

Deficit snatch high pull 
4×4

Thursday 

Clean & Jerk 
1+2

Back squat
5×3