Monday
A1) Cyclist squat 10-10-8-8-6-6
A2) Dumb-bell RDL 5x10
EMOM x 15
Min 1 - 5 Devils press
Min 2 - 10 Alt pistols
Min 3 - 15/12 calorie bike
Tuesday
A1) Strict press 5-5-5-5-5
A2) Strict pull up 5 x 5-10
Jack
20 minute AMRAP
10 Push press 52.5/35kg
10 Kettlebell swings 24/16kg
10 Box jumps 24/20”
Wednesday
4 rounds
Min 1-2 Echo bike
Min 3-4 Row
Min 5-6 Ski
Min 7-8 Run
Min 9-10 15 Heavy wall balls
Thursday
20 Minutes to build
to a heavy snatch
Back squat
5x5
Sled push
Friday
30-20-10
800m run
20 chest to bar pull ups
20 Front squats 52.5/35kg
20 toes to bar
20 Power cleans 52.5/35
400m run
15 chest to bar pull ups
15 Front squats 52.5/35kg
15 toes to bar
15 Power cleans 52.5/35
200m run
10 chest to bar pull ups
10 Front squats 52.5/35kg
10 toes to bar
10 Power cleans 52.5/35
Saturday
In teams of 3
30 minute AMRAP
120/90 Calorie Ski
60 DB Bench press 22.5/15kg
Hyrox
Monday
Every 8 minutes
In teams of 2
(run together split the station as you like)
800m run AMRAP ski
800m run AMRAP sled pull
800m run AMRAP Burpee broad jump
800m run AMRAP Row
800m run AMRAP Lunges
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
Min 1-2 Echo bike
Min 3-4 Row
Min 5-6 Ski
Min 7-8 Run
Min 9-10 15 Heavy wall balls
Thursday
A) Pause Back squat 5-5-5-5-5
B1) Bench press 8-8-8-8-8
B2) Hand over hand rope pull 5 x 12.5m
Friday
Every 10 minutes x 4
400m run
25m walking lunges 400m run 20/15 calorie ski
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