Monday
A1 ) Push press 5-5-5-5-5
A2) Chin up 5-5-5-5-5
3 Rounds
40 seconds work
20 second transition
Wall balls 9/6kg
Sumo deadlift high pull 24/16kg
Alt Box step ups 24/20"
DB Push press 15/10kg
Echo bike
Tuesday
800m run
Then 5 rounds
15 Single arm DB hang snatch (right)
10 Single arm DB OH Lunge (right)
5 Burpees over the DB
15 Single arm DB hang snatch (Left)
10 Single arm DB OH Lunge (Left)
5 Burpees over the DB
Then 800m run
(22.5/15kg Dumbbell)
Wednesday
4 Rounds
2 minutes work
30 seconds rest
# Ski
# Sled push
# Row
# Bike
Thursday
A1) Incline bench press 8-8-6-6-4-4
A2) Bent over row 5 x 10
EMOM x 12
Min 1 - 50 Double unders
Min 2 - 15 Toes to bar
Min 3 - 15/12 Calorie ski
Friday
Clean & Jerk
3-3-3-3-3 (touch & Go)
EMOM x 20
Min 1 - 15/12 calorie row
Min 2 - 1 Round of Cindy
Min 3 - 7 Clean & Jerks 60/40kg
Min 4 - Rest
Saturday
In teams of 2
30 minute AMRAP
60/48 Calorie bike
40 Partner med ball sit ups 6/4kg
20 Burpees over the ball
Hyrox
Monday
40-30-20-10
Wall balls
Russian Kettle bell swings
Burpee
800m run after every round
Tuesday
A1) Reverse lunge 5x10
A2) Chin up 5x 5-10
B1) Push press 8-8-6-6-4-4
B2) Chest supported row 5x10
Wednesday
4 Rounds
2 minutes work
30 seconds rest
# Ski
# Sled push
# Row
# Bike
Thursday
A)Pause Back squat
5-5-5-5-5 (3 second pause)
B1) Bench press 8-8-8-8-8
B2) Hand over hand rope pull 5 x 12.5m
Friday
In teams of 2
15 minute AMRAP
2000m run (change every 400m)
Max distance Ski
Rest 5 minutes
15 minute AMRAP
2000m Row (change every 400m)
Max calorie echo bike
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