Monday
A1) Cyclist squat 10-10-8-8-6-6
A2) Dumb-bell RDL 5x10
EMOM x 15
Min 1 - 5 Devils press
Min 2 - 10 Alt pistols
Min 3 - 15/12 calorie bike
Tuesday
A1) Strict press 5-5-5-5-5
A2) Strict pull up 5 x 5-10
Jack
20 minute AMRAP
10 Push press 52.5/35kg
10 Kettlebell swings 24/16kg
10 Box jumps 24/20
Wednesday
5 rounds
Min 1-2 30/24 calorie row
Min 3-4 30/24 calorie ski
Min 5-6 400m run
Min 7-8 Rest
Thursday
20 minutes to build
to a heavy Snatch
Back squat
5-5-5-5-5
Sled push
Friday
800m run
20 chest to bar pull ups
20 Front squats 52.5/35kg
20 toes to bar
20 Power cleans 52.5/35
400m run
15 chest to bar pull ups
15 Front squats 52.5/35kg
15 toes to bar
15 Power cleans 52.5/35
200m run
10 chest to bar pull ups
10 Front squats 52.5/35kg
10 toes to bar
10 Power cleans 52.5/35kg
Saturday
30 minute AMRAP
120/90 Calorie Ski
60 DB Bench press 22.5/15kg
Hyrox
Monday
5 rounds
3 minute AMRAP
20/15 calorie row
200m run
AMRAP Box step ups
Rest 1 minute
3 minute AMRAP
20/15 calorie bike
200m run
AMRAP Wall balls
Tuesday
EMOM x 32
1) 10 Dumb-bell bench press
2) 10 Back squat
3) 10 Deadlift
4) Rest
Wednesday
5 rounds
Min 1-2 30/24 calorie row
Min 3-4 30/24 calorie ski
Min 5-6 400m run
Min 7-8 Rest
Thursday
A1) Push Press 10-8-6-6-6
A2) Pull ups 5x 5-10
B1) Bulgarian Split squat 4x8/8
B2) Single arm Dumb-bell row 4 x12/12
5 x 25m sled push
Friday
15 A-Jumps
15 Calorie Ski
Rest 3 minutes
10 minute AMRAP
15 Plate ground to overhead
15 Calorie row
Rest 3 minutes
10 minute AMRAP
15 Wall balls
15 Calorie bike
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