December 23, 2019

Strength : Back Squat 

6 X 5 

Conditioning : Partner up 16 min AMRAP 

6    Thruster 40/30kg 

12  Burpee over the bar 

18  Cals 

Partner A does 6 Thruster then partner B does 12 Burpee over Bar then Partner A does 18 Cals and partner B Starts next Rd

December 22, 2019

12 Movements of Christmas  🎅 



1 Clean and Jerk 50/35g
2 Box Jumps
3 Strict chins
4 Front Squats 50/35kg
5 Slamballs
6 TTB 

7 HSPU/HRPU 

8 DB Snatch 

9 KB Swings 24/16kg 

10 Wall Balls 

11 Shoulder to overhead 50/35kg

12 Muscle ups/C2B 

Time cap 40 mins 

December 19, 2019

Strength : Every 2:30 for 5 sets



4 Bench press 

5-8 Strict Chins

20 Sec Handstand Hold





Conditioning : Partner up

10rds 

6 STOH 50/35kg

6 Lateral Burpees over Bar  

6 Front rack lunges 

6 Burpee over Bar 

* you go I go, 1 person does full Rd before Partner goes 

December 18, 2019

Strength : Deadlift 

7 X 4 @ 70-75%

Superset with 20 Sec L Sit each Rd 

Conditioning : For Time 

30 Slam Balls 

30 Single Arm DB Thruster 

30 Cals 

20 Slamballs 

20 Single Arm DB Thruster 

20 Cals 

10 Slamballs 

10 Single Arm DB Thruster 

10 Cals 

December 17, 2019

Strength : Cleans 

EMOTM X 4 

3 High Hang  Cleans 

EMOTM X 4 

2 Hang Squat Cleans 

EMOTM X 4

2 Full Cleans 

Conditioning : Max Effort X 2 

Burpee Box Jump 

Rowing for metres 

DB Snatch 

1st Rd 2 mins  on each movement with 1 Min rest between  movements

2nd Rd 1 Min on each movemen...

December 16, 2019

Strength : Push Press 

5x5 starting @50% and increasing weight each set 

Wod : Partner Wod For Time 

120 Wall Balls 

100 Kb Swings 

80 Pull Ups/Ring Rows

December 15, 2019

Strength : Front Squat with Tempo 4020



7 X 3 @60-70%



Every 2 mins



Conditioning : 12 min AMRAP


21 Cals 

15 Barbell Thrusters 20/15kg

9   Toes to Bar 

December 12, 2019

Strength: 12 mins 

1 sled push 

1 Farmers carry

5 bench press 

5 chin ups 

5 Dumbbell thrusters 

10 Cals 

Wod : 15 min Amrap 

300m row/600m bike erg

15 STOH 60/40kg

15 Deadlifts 60/40kg

15 Box Jumps 

December 11, 2019

Strength : 7 X 3 Tempo Back Squat



Tempo is 4012



4 seconds eccentric ( lowering down)

0 no pause at bottom

1 Drive back up

2 Sec pause at top to reset



Work at 60-70% of 1RM



Every 2 mins



Conditioning : For Time



30 DB Snatch
10 Pistol or Pistol Progression 
20 DB Snatch 

10 P...

December 10, 2019

Strength : Every 2 mins for 14 mins 

1 Power Clean + 1 Clean full + 2 Front squats 

Conditioning : EMOTM X 20

1st min.   5  Burpee Box Jump/Step 

2nd min  10  TTB

3rd min   15/12 Cal Bike erg

4th min    12 Single Arm DB shoulder to overhead 22.5/15kg

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