December 20, 2018

12 Movements of Christmas 

1 Power Clean 

2 Box Jumps 

3 Burpees 

4 Push Press/Jerk

5 Strict Pull Ups 

6 HSPU/ HRPU

7 Wall Balls 

8 KB Swings 

9 Cals 

10 DB Thruster 

11 Toes to Bar

12 Slam Balls 

* Start with 1 Power Clean then 2 Box Jumps 1 Power Clean then 3 Burpees 2 Box Jumps...

December 19, 2018

Strength : Every 3 mins for 18  

4 Bench @ 70%

8 Seated Dumbell Press

20 Sec Plank ( use Rings if possible )

Condtioning : 

12-10-8-6-4-2

Box Jump 24/20

DB Snatch 

* 30 Double Unders after each set 

Cap : 12 mins 

December 18, 2018

Strength : Deadlift 

6x4 65%

Wod : Teams of 3 

3rds

1 min : Push Ups

1 min Pull Ups 

1 min Slam Balls 

1 person working 

1 person holding Kb in goblet squat 16/12kg

1 resting 

No rest between rounds 

Score is total reps after 3 rounds 

December 17, 2018

Gymnastics : Pull Ups 

5x5 use weight if possible 

15 Hollow Rocks after each set 

Wod : For Time 

21/18/15/9/6/3

Thrusters

Bar Facing Burpees 

December 16, 2018

Strength : Back Squat 

2x12 @50%

3x5 @65-70%

3x1 @80-85%

Wod : 10 min Amrap 

7/5 Cals bike/rower/ski

15 Wall Balls

10 T2B

5 Handstand Push Ups/ 10 HRPU

December 13, 2018

Strength : 14 min Cap 

10-8-6-4-2

Bench Press @50-60%

After each set 

1 Sled 

1 Farmers Carry 

1 Double Dumbell Carry ( 20m)

Conditioning : 5 rds  For Time 

21 Wall Balls

15 KB Swings American 

12 HSPU or HRPU

Cap 12 mins 

December 12, 2018

Gymnastics : 15 mins

5 Strict Pull Ups / Wide Grip / Supine Grip (Alternate each round ) 

5 Strict Dips 

20 Hanstand Hold or walk

15 Reverse crunch 

Barbell Cycling : 

Every min for 10 mins 

1 Power Clean 

1 Hang Power

1 Hang Squat Clean 

1 Front Squat 

December 11, 2018

Strength: Deadlift

4x10 @50%

Wod : Partner Wod 

5rds 

80 Double Unders 

16 Thrusters 45/35kg

16 C2B/Pull Up/Ring Row

1 person working 1 person resting 

December 10, 2018

Strength: Strict Press 

6x3 @65/70%

Wod : 3rds for time 

20 Dumbell Snatches 

20 T2B 

December 9, 2018

Strength : Front Squat 

10,8,8,6,4

Sets @ 50%,55%,60%,65%,70%

Every 3 mins

Conditioning :  AMRAP 14 mins 

20 Wall ball 

10 Burpee Box Jump 

12/10 Cals Bike/Row/Ski

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