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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