Monday
Hang squat clean 3-3-2-2-1-1-1
3 rounds
3 minute AMRAP
10 Toes to bar
15 DB Thrusters
20 Russian swings
(1 minute rest)
3 minutes
Echo bike
(1 minute rest)
Tuesday
EMOM x 30
Min 1 - Bulgarian Split squat 8/8
Min 2 - Single arm row 8/8
Min 3 - Single arm KB strict press 8/8
Wednesday
EMOM x 42
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Run
Min 5 - Wall balls
Min 6 - Rest
Thursday
In a 2 minute window
5 Wall climbs
Max double unders
rest 2 minutes
In a 2 minute window
10 chest to bar pull ups
Max box jump overs 24/20"
rest 2 minutes
Dumb-bell bench press 5 x12
T Bar rows 5 x 12
Friday
Thruster 3-3-3-3-3
10-1
Power cleans 50/35kg
Thrusters 50/35kg
Lateral burpees over the bar
Saturday
20 Rounds
You go, i go
10 Toes to bar
5 Burpee box jump overs 24/20"
10/8 Calorie row
Hyrox
Monday
In teams of 2
15 minute AMRAP 100 Calorie bike 100 Burpees
Rest 3 minutes
15 minute AMRAP
100 Calorie Ski
100m Prowler push
Tuesday
A1) Bulgarian Split squats 5x 8/8
A2) Chin ups 5x 5-10
B1) Incline bench press 5 x 8
B2 )Gorilla rows 5 x 16
Wednesday
EMOM x 42
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Run
Min 5 - Wall balls
Min 6 - Rest
Thursday
A1) Box Squat 5x5
B1) Deadlift 10-8-6-4-2 (dead stop reps)
B2) Seated DB press 5 x 8
Friday
2 rounds
4 minute AMRAP
400m run
Max ski
(Rest 1 minute)
4 minute AMRAP
400m run
Max Sled Push
(Rest 1 minute)
4 minute AMRAP
400m run
Max Burpees
(Rest 1 minute)
4 minute AMRAP
400m run
Max wall balls
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