This will be the last week we will be using SugarWOD as our programming app and are going to change over to Fitr
Click the link below to download the app
Monday
EMOM x 10
3 Hang Power snatch
Back squat
4 x 5 50X0 (one set every 3 minutes)
3 sets
8 Good mornings
6/6 weighted step ups
Tuesday
Every 3 minutes x 5
5-10 Dips
5-10 Chin ups
4 sets
Floor press 6-8 reps
Chest supported row 8-12
3 Sets
15 tricep push downs
12 Hammer curls
Wednesday
6 rounds
60 seconds work
10 second transition
Sled push
Ski erg
Skipping
Bike
Row
Thursday
Hang squat clean 3-3-3-3-3
3 rounds
400m run
6 Squat cleans 60/40kg
12 Pull ups
24 Russian swings 24/16kg
Friday
Bar Muscle up practice
21-15-9
Push press 52.5/35kg
Box jump over
Saturday
30 minute AMRAP In teams of 2 -3 100/80 Calorie Echo bike 800m Farmers Carry 24/16kg 100/80 Calorie Echo bike 800m Sandbag Carry 50/30kg Max Calorie bike
Hyrox
Monday
5 rounds
4 minute AMRAP
25m Sled pull and push
400m run
Row in the remaining time
Rest 2 minute
EMOM x 10
10-20 Wall balls
Wednesday
6 rounds
60 seconds work
10 second transition
Sled push
Ski erg
Skipping
Bike
Row
Friday
400m run
20 burpees
400m run
18 burpees
400m run
16 burpees
400m run
14 burpees
400m run
12 burpees
etc.. etc.. down to 2 burpees
Weightlifting
Tuesday
Snatch
Thursday
Clean & Jerk
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