Monday
Pause Front Squat
3-3-3-3-3
20 minute AMRAP
800m run
5 round
5 Pull ups
10 Push ups
15 Air squats
Then 800m run
AMRAP
8 toes to bar
8 dumb-bell snatches 22.5/15
8 box jump overs 24/20"
Tuesday
EMOM x 20
Min 1 - 8 Bench press
Min 2- 16 Gorilla rows
Min 3 - 8 Strict press
Min 4 - 20 second chin over bar hold
3 sets
15 Tricep Push downs
15 Bicep curl
15 Lateral raise
Wednesday
10 minute AMRAP
15/12 Calorie ski
10 Burpees
2 minutes rest
10 minute AMRAP
15/12 Calorie row
15 Wall balls
2 minutes rest
10 minute AMRAP
15/12 Calorie bike
20 Russian swings
Thursday
Power clean & Push jerk
3-3-3-2-2-2-1-1-1
EMOM x 16
Min 1 - 5 Bar Muscle ups
Min 2 - 5 Clean & Jerk
Min 3 - 50 Double unders
Min 4 - Rest
Friday
EMOM x 10
Hang power snatch + Overhead squat
CFM Sandwich
50/40 Calorie Row
40 Wall balls 9/6kg
30 Burpees
20 Box Jump overs 24/20
30 Burpees
40 Wall balls 9/6kg
50/40 Calorie Bike
Saturday
In teams of 3
120/90 calorie ski 60 toes to bar
120/90 calorie row
60 Devils press 22.5/15kg 120/90 calorie bike
60 dumb-bell bench press 22.5/15kg
Hyrox
Monday
8 minute AMRAP
400m Run
25m Lunges
400m Run
AMRAP ski
1 minute rest
8 minute AMRAP
400m Run
25m sled push
400m Run
AMRAP Row
1 minute rest
Tuesday
EMOM x 32
1) 10 Dumb-bell bench press
2) 5 Chin ups
3) 5 Back squats
4) 10 Russian swings
Wednesday
10 minute AMRAP
15/12 Calorie ski
10 Burpees
2 minutes rest
10 minute AMRAP
15/12 Calorie row
15 Wall balls
2 minutes rest
10 minute AMRAP
15/12 Calorie bike
20 Russian swings
Thursday
A1) Seated strict press 10-8-6-6-6
A2) chin ups ups 5x 5-10
B1) Bulgarian Split squat 4x8/8
B2) Single arm Dumb-bell row 4 x12/12
Friday
Box squat 5-5-5-5-5
CFM Sandwich
50/40 Calorie Row 40 Wall balls 30 Burpees
20 Box Jump overs 30 Burpees 40 Wall balls 50/40 Calorie Bike
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