Week 34 - 2023

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Monday

EMOM x 30

Min 1 - 5 Back squats

Min 2 - 5-10 Strict pull ups / chin ups

Min 3 - 5-10 Push ups / Dips

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

2 minutes work 2 minutes rest

Alternate between A&B

A) 15 Double DB hang clean & Press 22.5/15kg + Ski

B) 15 Toes to bar + Bike

Wednesday

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

20 Alt Step ups 24/20"

10 Down ups

Rest 1 minute

4 minute AMRAP

15 Calorie bike

15 Wall balls 9/6kg

Thursday

EMOM x 15

Min 1 - 5 Bar Muscle ups

Min 2 - 10 DB Thrusters

Min 3 - 50 Double unders

Floor press 8-8-8-8-8

Chest Supported row 5x12

Friday

EMOM 10 Snatch High pull + High hang snatch 1+3

800m run

40 DB snatch 22.5/15kg

800m run

40 DB single arm overhead lunges 22.5/15kg

80m run

40 Goblet squats 22.5/15kg

Saturday

0 minute AMRAP

60 Ski - 60 toes to bar

3 minutes rest

10 minute AMRAP

60 Calorie row - 60 burpees over the rower

3 minutes rest

10 minute AMRAP

60 calorie bike - 60 DB bench press 22.515kg

Hyrox

Monday

Every 8 minutes

In teams of 2

(run together split the station as you like)

800m run AMRAP ski

800m run AMRAP sled pull

800m run AMRAP Burpee broad jump

800m run AMRAP Row

800m run AMRAP Lunges

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

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

20 Alt Step ups 24/20"

10 Down ups

Rest 1 minute

4 minute AMRAP

15 Calorie bike

15 Wall balls 9/6k

Thursday

4 sets

6 Front squat

12 Alt lunges

25 Cyclist squats

4 sets

25m sled drag & Push

20 push ups

15 ring rows

Friday

Every 10 minutes x 4

400m run

25m walking lunges

400m run

20/15 calorie ski