Monday
EMOM x 10
Power snatch +
Hang squat snatch
Karabell
10 rounds
3 Power snatch 60/40kg
15 Wall balls
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
2 rounds
4 minutes work
1 minute rest
Bike
Row
Ski
Run
Thursday
Turkish get up
3/3 2/2 3x1/1
Incline Bench press 8/8/8/8
1 rope climb between each round
3 rounds
15 Tricep push downs
15 Bicep curl
15 Lateral raise
Friday
For time
800m run
15 Hang cleans 50/35kg
10 Push jerks
20 Chest to bar pull ups
10 Push jerks
15 Hang cleans
800m run
Saturday
30 minute AMRAP
In teams of 2
30 Devils press 22.5/15kg
60 DB Thrusters 22.5/15kg
90 Burpees over the line
800m Farmers carry 32/20kg
Max Calorie bike
Hyrox
Monday
9 minute AMRAP
800m run
AMRAP Sled push
Rest 1 minute
9 minute AMRAP
800m run
AMRAP sled pull
Rest 1 minute
9 minute AMRAP
800m run
AMRAP Lunges
Rest 1 minute
800m run
AMRAP 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
2 rounds
4 minutes work
1 minute rest
Bike
Row
Ski
Run
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
Every 8 minutes x 5
500/400m Row
400m run
30/24 Calorie bike
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