Monday
A1) Seated strict press 8-8-8-8
A2) Strict pull up 4x5-6
4 Rounds
3 minutes work
2 minutes rest
20/15 Calorie row
15 Burpees
10 DB Thrusters
Max toes to bar
Tuesday
Back squat
8-8-6-6-4-4
15 minute AMRAP
Goblet Squats
2-4-6-8-10
Kettle swings
10-12-14-16-18-20
Push ups
2-4-6-8-10
Goblet Lunges
10-12-14-16-18-20
Keep adding 2 reps each round
Wednesday
Mikko Salo Triangle
EMOM x 40
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Rest
Thursday
20 minutes
Bench press sets of 5
Power clean sets of 3
Annie at the bar
50-40-30-20-10
Double unders
Sit ups
5-4-3-2-1
Clean 85/55kg
Friday
Thruster
10-8-6-4-2
Fran on the run
21 Thrusters 42.5/30kg
21 Pull ups
800m run
15 Thrusters 42.5/30kg
15 Pull ups
400m run
9 Thrusters 42.5/30kg
9 Pull ups
Saturday
30 minute AMRAP
30 calorie row
30 wall balls 9/6kg
30 Kettle-bell swings 24/16kg
30 Box jumps 24/20
30 V- ups
Hyrox
Monday
Move your body
10 Rounds
400m run
20 Burpees
400m run
18 Burpees
all the way down to 400m run 2 burpees
Tuesday
A1) Cyclist squat 5 x 8-10
A2) DB RDL 5x8-10
B1) Floor Press 5 x 8-10
B2) Chest Supported row 8-10
3 rounds
15 Tricep push downs
15 Bicep curls
15 Lateral raises
Wednesday
Mikko Salo Triangle
EMOM x 40
Min 1 - Bike
Min 2 - Row
Min 3 - Ski
Min 4 - Rest
Thursday
A1) Push Press 5-5-5-5-5
A2) Chin up 5x 5-8
B) Alternating reverse lunge 5 x 16
EMOM x 10
Min 1 - 10 Russian Swings
Min 2 - 10 Box Jumps
Friday
2 rounds
4 minute AMRAP
400m Run
Max Ski
Rest 1 minute
4 minute AMRAP
400m Run
Max sled push
Rest 1 minute
4 minute AMRAP
400m Run
Max Burpee broad jumps
Rest 1 minute
4 minute AMRAP
400m run
Max Wall balls
Rest 1 minute
Comments