Monday

Metcon
Psychedelic
Until 120 Cal Ski/C2Bike
5 Wall Balls at the start of each minute

Aim
Engine Builder

Mobility
Couch Stretch

Tuesday

Weightlifting
Power snatch
2 2 2 2 2

Metcon
“The Man”
AMRAP 12
1 Strict Muscle Up
1 Power Snatch 70/45Kg
2 Strict Muscle Up
2 Power Snatches
3 Strict Muscle Ups
3 Power Snatches

Aim
Skill Development, Strength / Focus

Mobility
Capsule Stretch

Hyrox Tuesday 6pm

Amrap 35 min
300m Run
20m Sled Push
300m Run
20 Kettlebell Swings 24/16kg
300m Run
20m Burpee Broad Jumps
300m Run
20m Lunges 20/10kg
300m Run
100m Farmer Carry 24/16kg

Wednesday

Gymnastics
Handstand Walks

Metcon
Homer
3 6 9 12 15 18 21
Toes To Bar
Buprees

Aim
Core and positive self talk

Mobility
Sealrock Stretch
Samson Stretch

Thursday

Weightlifting
Power clean and split jerk
2 2 2 2 2

Metcon
We skipping it
3 Rounds of :
30 Double Unders
10 Dumbbell Front Rack Lunges 22.5/15kg
30 Double Unders
10 Dumbbell Push Press 22.5/15kg

Aim
Pacing & Muscular Endurance

Mobility
Pigeon Stretch
Pike Calf Stretch

Hyrox Thursday 6pm

Amrap 38
300m Ski
20m Sled Pull 103/78kg
600m C2Bike
20m Burpee Broad Jumps
300m Ski
50m Suitcase Carry 24/16kg
600m C2Bike
20 Wall Balls 14/10lb

Friday

Metcon
Iliad
12 Rounds of:
1 Wall Walk
2 Chest To Bar Pull Up
3 Burpee Box Jump 24/20”

Aim
Shoulders & Heart Rate

Mobility
Pec Stretch
Lat Stretch

Saturday

Metcon
Run Light DT Run
Buy in 800m Run
5 Rounds of :
12 Deadlifts 52/36kg
9 Hang Power Cleans 52/36kg
6 Push Jerks 52/36kg
Buy out 800m Run

Aim
Skill & Power

Mobility
Calf Stretch
Hamstring Stretch

Hyrox Saturday 8am

For Time:
600m Run
20m Sled Push 152/102kg
600m Run
40m Burpee Broad Jumps
600m Run
40m Lunges 20/10kg
600m Run
200m Farmer Carry 24/16kg
600m Run
20m Sled Pull 103/78kg
600m Run
40 Wallballs 14/10lb