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Week 26 - 2024

Monday


Front Squats


EMOM x16

Min 1 - 16 DB Reverse lunge 15/10kg + Max toes to bar

Min 2 - Rest

Min 3 - 12 Thrusters 42.5/30kg Max Double unders

Min 4 - Rest


Tuesday


DB Incline press

Chin ups


2 Rounds

3 minutes on - 1 minute off

Alternate Between A & B


A) 400m run + Pull ups /Muscle ups

B) 400m run + Alt DB Snatch 22.5/15


Wednesday


4 Sets on each Machine

3 minutes on - 1 minute off

Ski

Bike

Row


Thursday


Power clean


Double unders

50-40-30-20-10

Sit ups

50-40-30-20-10

Power cleans 80/50kg

5-4-3-2-1


Friday


Strict Press

Bent over row


800m run

21 Thrusters 42.5/30kg

21 Lateral burpees over the bar

400m run

15 Thrusters 42.5/30kg

15 Lateral burpees over the bar

200m run

9 Thrusters 42.5/30kg

9 Lateral burpees over the bar


Saturday


In teams of 2


7 minutes

100 wall balls

Max Calorie bike


3 minutes rest


7 minutes

50 Devils Press

Max Calorie row


3 minutes rest


7 minutes

Sled Pull & Push


Hyrox


Monday


2 Rounds


4 minutes on - 1 minute off


400m run Max Ski

400m run Max Sled Puh

400m run Max Burpee broad jump

400m run Max Wall balls


Tuesday


5 Rounds

A1) Bulgarian Split squat 8-10

A2) Half Kneeling single arm press 8-10

A3) Single arm row 8-10


Wednesday


4 Sets on each Machine

3 minutes on - 1 minute off

Ski

Bike

Row


Thursday


EMOM x 30

Min 1 - Goblet Cyclist squats

Min 2 - Chin ups

Min 3 - DB Bench Press


Friday


In teams of 2


15 minute AMRAP

2000m run (change every 400m)

Max distance Ski


Rest 5 minutes


15 minute AMRAP

2000m Row (change every 400m)

Max calorie echo bike




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