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Friday the 21st of December

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 1 Power Clean then 4 Push Press/Jerk 3 .... and so on :-) Time cap 40 mins

Thursday the 20th of December

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

Wednesday the 18th of December

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

Tuesday the 18th of December

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

Monday the 17th of December

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

Friday the 14th of December

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

Thursday the 13th of December

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

Wednesday the 12th of December

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

Monday the 10th of November

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

Friday the 7th of December

Strength : 12 mins 1 Sled 1 Carry 5 DB Thruster ( heavy ) 5 Dips 10 KB Step Ups 10 Cals Ski/Bike Conditioning : 16/12/8/4 Shoulder to overhead 50/35kg 10 Skamballs after each set

Thursday the 6th of December

Strength : Every 3 mins for 15 mins ( 5 sets ) 5 Bench @60-70% 15 Russian Twist ( use weight if necessary) 15 Sec Hollow Hold 15 Sec Arch Conditioning: Partner Up 2 mins max of reps/Cals Row Bike DB Snatch Burpee over Partner HSPU/ HRPU * 1 min transition between movements

Wednesday the 5th of December

Gymnastics : Pull Ups 5x3 Strict 5x1 5 sec hold at top and 10 sec descent 3x5 Single arm rows (5 each side) Wod : 10 min Amrap Thrusters x 5 40/30kg Hang Power Clean x 10 40/30kg Kb Swing x 15 (americian) 24/16kg Double Unders x 60

Monday the 3rd of November

Strength : Push Press 5 x 4 @ 60-70% * sets every 2 mins Accessory : 4 x 8 Seated Dumbell Press Conditioning: Every 2 mins for 12 mins 7 Chest to Bar / Pull up 7 Wall ball 7 Burpee *goal is to have at least 30sec rest each rd

 

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