Monday
EMOM x 10
3 Position snatch
Hips / Knees / Floor
30/20/10
Alt DB Hang snatch 22.5/15kg
Wall balls
Burpees
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
4 rounds
Min 1-2 Bike
Min 3-4 Row
Min 4-6 Ski
Min 7-8 Run
Min 9-10 Rest
Thursday
Turkish get up
3/3 2/2 3x1/1
Incline Bench press 8/8/8/8/8
Hand over hand sled pull 5x12m
3 rounds
15 Tricep push downs
15 Bicep curl
15 Lateral raise
Friday
Grace & Helen
30 Clean & jerks 60/40kg
3 Rounds
400m run
21 Kettlebell swings 24/16kg
12 Pull ups
Saturday
In teams of 2
100/80 Calorie bike
100 Wall balls 9/6kg
80/60 Calorie bike
80 Dumb-bell snatch
60/40 Calorie bike
60 Burpees
40/30 Calorie bike
40 Toes to bar
20 Calorie bike
20 Pull ups
Hyrox
Monday
3 Rounds
1 minute on / 1 minute off
Ski
Sled push
Row
Sandbag lunges
Run
Wall balls
Tuesday
A1) Front Squat 10-8-6-4-2
B1) Bench press 4 x 5
B2) Bent over row 4 x 6-8
C1) Dips 3 x 5-10
C2) Chin ups 3 x 5-10
Wednesday
4 rounds
Min 1-2 Bike
Min 3-4 Row
Min 4-6 Ski
Min 7-8 Run
Min 9-10 Rest
Thursday
A1) Barbell step ups 5 x 8/8
A2) Ring row 5 x 10
B1) Strict press 4 x 8
B2) Russian swing 4 x 25
C1) Tricep push downs 3 x 15
C2) Bicep curls 3 x 15
C3) Lateral raise 3 x 15
Friday
10 Rounds
400m run
20 Burpees
400m run
18 Burpees
all the way down to 400m run 2 burpees
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