Monday
Funastics
A) 3 sets of 10 – 15 reps
Ring rows
or
Strict Pull ups
3 – 5
B)
6 rounds:
Every 3 minutes :
20 DB snatch
15 Burpees over DB
Base Strength
Back Squat
A) Build to a heavy 1 rep max
B)
3 sets of 10 Barbell reverse lunges each side
C)
3 sets of 10
Barbell roll outs
Tuesday
Heavy Day
A)
Back Squat
3-1-3-1-3-1
B)
3 Rounds
20 DB step overs
20 Goblet squats
Rest 1 mins
C)
3 rounds
30 sec plank
30 sec reverse plank
Base Conditioning
Row
6 minutes
Rest 90 seconds
12 minutes
Rest 4 minutes
Run 6 minutes
Rest 90 seconds
12 minutes
Wednesday
Team Takeover
For time:
100 Power Cleans
100 STOH
50 CnJ
Every 2mins starting on zero
16/12 kcal ski
Wednesday Evening HYROX event
There will be no evening classes just the HYROX event.
Base Strength
A)
Find your 1rm Push press
B)
Touch and Go Push Press One set of max reps at 80%
of your 1RM
C)
3 giant sets of
10 – 15 DB shoulder press
10 – 15 Lateral raises
10 – 15 Front raises
10 – 15 Rear delt raises
Thursday
Do you even Cardio
2min max kcal row
2min AMRAP
15 empty bar thrusters
6 shuttle runs (25ft)
2min max kcal bike
2min rest
x 5
Friday
Pump and Grunt
A) 5-5-5 bench press
5-5-5 narrow grip bench press
B) 3 sets of
8-10 underhand rows
C) Tabata
Press ups
Then
plate GTOH
then
bar hang
Saturday
“Tiff”
25min AMRAP
1.5-mile run
Then AMRAP of:
11 chest-to-bar pull-ups, 7 hang squat cleans, 7 push presses
70/47.5 kg
Sunday
Base Conditioning
Base Strength – Lower Body
