Monday
A1) Strict Press 5x5
A2) Chin ups 5 x 5-10
3 Rounds
400m run
30 Wall balls 9/6kg
20 Alt DB Snatch 22.5/15
Tuesday
A1) Back squat 5x5
A2) Box Jump 5x5
Every 4 minute x 5
15m single arm overhead lunge 22.5/15kg
10 Toes to bar
50 Double unders
Wednesday
Every 10 minutes x 4
2 minutes Bike
2 minutes Row
2 minutes Ski
300-400m Run
Thursday
A1) Bench press 5x5
A2) Bent over row 5x8-12
EMOM x 15
Min 1 - 6 Deadlifts + 3 Hang power clean
Min 2 - Max Latral Burpees over the bar
Min. 3 - Rest
Friday
A1) Thruster 5x5
A2) Broad jump 5x3
Jackie
1000m Row
50 Thrusters 20/15kg
30 Pull ups
Saturday
In teams of 2
30 minute AMRAP
5 Pull ups - 10 Push ups 15 squats
10 Alternating Devils press
15/12 Calorie bike
Hyrox
Monday
In teams of 2
10 minute Ski
(Change every 30 sec)
3 minute Rest
10 minute Burpee box jump over
(change every 30 sec)
3 minute Rest
10 Minute Sled push
(Change every 12.5m)
3 minutes Rest
Tuesday
A1) Bench press 8-8-6-6-6
A2) Ring row 5 x 8-12
B) Hang muscle clean + Strict press 4x15-20
C1) Bicep curl 3x15-20
C2) Tricep push downs 3x15-20
C3) Lateral raise 3x15-20
Wednesday
Every 10 minutes x 4
2 minutes Bike
2 minutes Row
2 minutes Ski
300-400m Run
Thursday
A1) Front squat 8-6-6-4-4 (33X1)
A2) Broad jump 5x3
B) Deadlift 10-8-6-6-6
10 minute AMRAP
20 Russian Kettlebell swings
15 Sit up
10 Goblet squat
Friday
5 Rounds
60 seconds on - 30 seconds off
1) Row
2) 200m Run
3) Waling Lunges
4) 200m run
5) Wall balls
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