Monday
Front Squats
EMOM x16
Min 1 - 16 DB Reverse lunge 15/10kg + Max toes to bar
Min 2 - Rest
Min 3 - 12 Thrusters 42.5/30kg Max Double unders
Min 4 - Rest
Tuesday
DB Incline press
Chin ups
2 Rounds
3 minutes on - 1 minute off
Alternate Between A & B
A) 400m run + Pull ups /Muscle ups
B) 400m run + Alt DB Snatch 22.5/15
Wednesday
4 Sets on each Machine
3 minutes on - 1 minute off
Ski
Bike
Row
Thursday
Power clean
Double unders
50-40-30-20-10
Sit ups
50-40-30-20-10
Power cleans 80/50kg
5-4-3-2-1
Friday
Strict Press
Bent over row
800m run
21 Thrusters 42.5/30kg
21 Lateral burpees over the bar
400m run
15 Thrusters 42.5/30kg
15 Lateral burpees over the bar
200m run
9 Thrusters 42.5/30kg
9 Lateral burpees over the bar
Saturday
In teams of 2
7 minutes
100 wall balls
Max Calorie bike
3 minutes rest
7 minutes
50 Devils Press
Max Calorie row
3 minutes rest
7 minutes
Sled Pull & Push
Hyrox
Monday
2 Rounds
4 minutes on - 1 minute off
400m run Max Ski
400m run Max Sled Puh
400m run Max Burpee broad jump
400m run Max Wall balls
Tuesday
5 Rounds
A1) Bulgarian Split squat 8-10
A2) Half Kneeling single arm press 8-10
A3) Single arm row 8-10
Wednesday
4 Sets on each Machine
3 minutes on - 1 minute off
Ski
Bike
Row
Thursday
EMOM x 30
Min 1 - Goblet Cyclist squats
Min 2 - Chin ups
Min 3 - DB Bench Press
Friday
In teams of 2
15 minute AMRAP
2000m run (change every 400m)
Max distance Ski
Rest 5 minutes
15 minute AMRAP
2000m Row (change every 400m)
Max calorie echo bike
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