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Monday
EMOM x 20 Min 1 - 15/12 Cal Ski Min 2 - 10 Toes to bar Min 3 - 50 Double unders Min 4 - 10 Chest to bar pull ups
Pause Back squat
5x3
Tuesday
EMOM x 15
Min (1-5) 2 Power cleans + 1 Squat clean
Min (6-10) 1 Power clean + 1 squat clean
Min (11-15) 1 Squat clean
3 Rounds
400m run
21 Wall balls
12 Power cleans 60/40kg
Wednesday
5 Rounds
Every 2 minutes
Ski
Sled drag & push
Bike
Burpee broad jump
Thursday
20 minutes to build
to a heavy Snatch
Back squat
5-5-5-5-5
Sled push
Friday
Thrusters 10-8-6-4-2
Fran on the Run
800m run 21 Thruster 42.5/30kg 21 Pull ups 400m run 15 Thrusters 42.5/30kg 15 Pull ups 200m run 9 Thrusters 42.5/30kg 9 Pull ups
Saturday
In teams of 2
15 minute AMRAP
10 rounds
5 Wall climbs
10 DB Hang squat cleans 22.5/15kg
In the remaining time
AMRAP Bike
Rest 5 minutes
15 minute AMRAP
10 rounds
200m run
6 sandbag cleans 50/30
AMRAP Ski
Hyrox
Monday
2 Rounds
3 minute AMRAP
300m run
Ski
Rest 1 minute
3 minute AMRAP
300m run
Sled pull
Rest 1 minute
3 minute AMRAP
300m run
Walking lunges
Rest 1 minute
3 minute AMRAP
300m run
Wall balls
Rest 1 minute
Tuesday
Every 90 seconds x 20
1 - Bench press 6-8 reps 2 - Chin ups 6-8 reps 3 - Strict press 6-8 reps 4 - Bent over row 6-8 reps
3 Rounds
Bicep Curls 15-20 reps Tricep Push downs 15-20 reps Lateral raises 15-20 reps
Wednesday
5 Rounds
Every 2 minutes
Ski
Sled drag & push
Bike
Burpee broad jump
Thursday
4 sets
6 Front squat
12 Alt lunges
25 Cyclist squats
5 sets
25m sled drag & Push
20 push ups
15 ring rows
Friday
Every 8 minutes x 5 25/20 Calorie row 20 Burpees over the line 25/20 Calorie bike
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