Monday
A1) Seated Arnold press 8-8-8-8
A2) Ring chin up 4 x 6-8
EMOM x 15
Min 1 - 15 toes to rings
Min 2 - 15 Push press
Min 3 - 15/12 calorie row
Tuesday
Cyclist Squat 8-8-8-8
5 rounds
10 Deadlifts 50/35kg
10 Burpees
10 Front squats 50/35kg
10 Burpees
Wednesday
3 rounds
3 minutes on / 1 minute rest
Ski
Sled drag & Push
Row
Bike
Thursday
Bench press 8-8-8-8
EMOM x 12
Min 1 - 10 Double Kettle-bell hang power clean
Min 2 - 10 Chest to bar pull ups
Min 3 - 12/10 Calorie ski
3 Minutes rest
EMOM x 12
Min 1 - 4 Sand bag cleans
Min 2 - 3 Wall climbs
Min 3 - 12/10 Calorie bikes
Friday
EMOM x 10
2 Snatches
EMOM x 10
1 Clean & Jerk
Saturday
In teams of 2
12 minute AMRAP
12 calorie row
8 Burpees over the rower
3 minutes rest
12 minute AMRAP
15 Russian swings
10 Calorie bike
3 minutes rest
12 minute AMRAP
200m Run
25m sled push
Hyrox
Monday
2 Rounds
4 minutes
400m run + AMRAP sled push
Rest 1 minute
4 minute AMRAP
15/12 Calorie row
15 Kettlebell swings 24/16kg
Rest 1 minute
4 minute AMRAP
30 Alt Lunges
10 Burpees
Rest 1 minute
4 minute AMRAP
15 Calorie bike
15 Wall balls 9/6kg
Tuesday
A1) Push press 8-8-6-6-6
A2) Chin up 5 x 4-6
B1) Cyclist squat 6-6-6-6-6 (31X1)
B2) DB RDL 5x8 (22X1)
Wednesday
3 rounds
3 minutes on / 1 minute rest
Ski
Sled drag & Push
Row
Bike
Thursday
A1) Single leg box squat 5x5
A2) Single arm row 5x10
B1)) DB Bench press 4 x 8-12
B2) Single leg Deadlift 4x8/8
Friday
Every 15 minutes x 3
1000/900m row
800m run
60/48 calorie echo bike
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