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Week 50 - 2023

Monday


A1) Seated strict press 8-8-8-8

A2) Strict pull up 4x5-6


EMOM x 20

Min 1 - 15 Toes to rings

Min 2 - 15 Push ups

Min 3 - 15/12 Calorie row

Min 4 - Rest


Tuesday


Back squat

8-8-6-6-4-4


5 Rounds

10 Hang Power clean 42.5/30kg

20 Alt reverse back rack lunges 42.5/30kg

30 Double unders


Rest 1 minute between rounds


Wednesday


2 Rounds

4 minutes Work \ 1 minute Rest


Echo Bike

Row

Ski

Sled drag and push


Thursday


EMOM x 10

Snatch high pull + High hang Snatch


3 Rounds

400m run

30 Russian kettlebell swings 24/16kg

20 Burpees over the line


Friday


Front squat

10-8-6-4-2-2-2


Annie meet Cindy

50-40-30-20-10

Double unders

Sit up


5-4-3-2-1

Rounds of Cindy


Cindy is 5 Pull ups - 10 Push ups - 15 Squats


Saturday


Christmas Throwdown 12:00

Christmas Party 20:00


Hyrox


Monday


10 minute AMARAP

15 Wall balls

5 Devils Press


2 minutes rest


10 minute AMRAP

15/12 calorie ski

200m run


2 minutes rest


10 minute AMRAP

15/12 calorie row

20 RussianKettlebell swings


Tuesday


A1) Bench press 10-8-6-4-2-10

A2) Bent over row 5x10


B) Bulgarian Split squat 5 x 8/8


C1) Tib raises 3x20

C2) Straight leg calf raise  3x20


Wednesday


2 Rounds

4 minutes Work \ 1 minute Rest


Echo Bike

Row

Ski

Sled drag and push


Thursday


A1) Box Squat 5-5-5-5-5

A2) Broad jump 5x3


B1) Strict press 10-8-6-4-2-10

B2) Chin up 5 x 6-8


C1) 100 banded bicep curls

C2) 100 banded tricep push downs


Friday


4 minute AMRAP

400m run

Max ski


Rest 1 minute


4 minute AMRAP

400m run

Max Sled Push


Rest 1 minute


4 minute AMRAP

400m run

Max Burpees


Rest 1 minute


4 minute AMRAP

400m run

Max Walking Lunges




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