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Week 38

Monday


EMOM x 10

3 Position snatch

Hips / Knees / Floor


30/20/10

Alt DB Hang snatch 22.5/15kg

Wall balls

Burpees


Tuesday


EMOM x 30

Min 1 - Bulgarian Split squat 8/8

Min 2 - Single arm row 8/8

Min 3 - Single arm KB strict press 8/8


Wednesday

4 rounds


Min 1-2 Bike

Min 3-4 Row

Min 4-6 Ski

Min 7-8 Run

Min 9-10 Rest


Thursday


Turkish get up

3/3 2/2 3x1/1


Incline Bench press 8/8/8/8/8

Hand over hand sled pull 5x12m


3 rounds

15 Tricep push downs

15 Bicep curl

15 Lateral raise


Friday


Grace & Helen

30 Clean & jerks 60/40kg

3 Rounds

400m run

21 Kettlebell swings 24/16kg

12 Pull ups


Saturday


In teams of 2


100/80 Calorie bike

100 Wall balls 9/6kg

80/60 Calorie bike

80 Dumb-bell snatch

60/40 Calorie bike

60 Burpees

40/30 Calorie bike

40 Toes to bar

20 Calorie bike

20 Pull ups


Hyrox


Monday


3 Rounds


1 minute on / 1 minute off

Ski

Sled push

Row

Sandbag lunges

Run

Wall balls


Tuesday


A1) Front Squat 10-8-6-4-2


B1) Bench press 4 x 5

B2) Bent over row 4 x 6-8


C1) Dips 3 x 5-10

C2) Chin ups 3 x 5-10


Wednesday


4 rounds


Min 1-2 Bike

Min 3-4 Row

Min 4-6 Ski

Min 7-8 Run

Min 9-10 Rest


Thursday


A1) Barbell step ups 5 x 8/8

A2) Ring row 5 x 10


B1) Strict press 4 x 8

B2) Russian swing 4 x 25


C1) Tricep push downs 3 x 15

C2) Bicep curls 3 x 15

C3) Lateral raise 3 x 15


Friday


10 Rounds

400m run

20 Burpees

400m run

18 Burpees

all the way down to 400m run 2 burpees




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