Monday
A1) Strict press 10-8-6-4-2
A2) Pull ups 5 x ?
Every 4 minutes x 5
3 Wall walks
6 Shuttle runs
9 Shoulder to overhead
12 Toes to bar
Tuesday
A) Cyclist Squat 8-8-6-6-4
12 minute AMRAP
Goblet squat
2-4-6-8-10.......
Goblet reverse lunge
2-4-6-8-10......
Double unders
20-40-60-80-100...
Wednesday
In teams of 2
20 minute AMRAP
P1 400m run
P2 Ski erg
(Once P1 completes 400m run change)
3 minutes Rest
20 minute AMRAP
P1) 500m row
P2) Echo Bike
(Once P1 completes 500m row change)
Thursday
A1) Incline bench press 10-8-6-6-6
A2) Gorilla row 5 x 16
With a single Dumb-bell
3-6-9-12-15
Hang clean (Right arm / Left arm)
Push Press (Right arm / Left arm)
Snatch (Right arm / Left arm)
Friday
EMOM x 10
2 Snatches
EMOM x 10
1 Clean & Jerk
Saturday
In teams of 2
2 rounds
100/80 Calorie Bike
80 Wall balls 9/6kg60 Burpees over the line
400m farmers carry 32/20kg
Hyrox
Monday
60 seconds on / 30 seconds off
Burpees
sled Push
farmers
Run
Tuesday
A1) Push press 8-8-6-6-6
A2) Chin up 5 x 4-6
B1) Cyclist squat 6-6-6-6-6 (31X1)
B2) DB RDL 5x8 (22X1)
Wednesday
In teams of 2
20 minute AMRAP
P1 400m run
P2 Ski erg
(Once P1 completes 400m run change)
3 minutes Rest
20 minute AMRAP
P1) 500m row
P2) Echo Bike
(Once P1 completes 500m row change)
Thursday
A1) Single leg box squat 5x5
A2) Single arm row 5x10
B1)) DB Bench press 4 x 8-12
B2) Single leg Deadlift 4x8/8
Friday
2 Rounds
15 minute AMRAP
500m row
400m run
50m burpee broad jump
400m run
500m Ski
400m Run
AMRAP Wall balls
Rest 5 minutes
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