Friday the 21st of December12 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...
Thursday the 20th of DecemberStrength : 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...
Wednesday the 18th of DecemberStrength : 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...
Tuesday the 18th of DecemberGymnastics : 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
Monday the 17th of DecemberStrength : 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...
Friday the 14th of DecemberStrength : 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...