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Thursday the 24th of December

Wednesday the23rd of December.

Tuesday the 22nd of December.

Friday the 18th of December

Thursday the 17th of December.

Wednesday the 16th of December

Tuesday the 15th December.

Monday the 14th of December

Friday the 11th of December

Thursday the 10th of December.

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Friday the 29th of February

Strength :??? Conditioning : 19.2

Thursday the 28th of February

Strength: Deadlift + Weighted Step Ups Every 4 mins for 20 mins 5 Deadlifts @ 60% 8 Weighted Step Ups Conditioning : 8 min AMRAP 12 Burpee Box Jump/Step 8 STOH 50/35kg Finisher : Core Tabata of Russian Twist Reverse Crunch

Wednesday the 27th of February

Skills/Gymnastics : 15-20 mins 1-3 Strict Muscle Up / Banded Muscle Ups 5 Ring Pull Ups + 5 Dips / 5 False Grip Rows 10 Pistol Squats 5 Strict HSPU/ 1-3 Negatives / 5 Pike Push Ups 10-20 L-Sit of KB/ High Box Knees Up Condtioning: Every 3 mins for 15mins Run 200m 10 Toes To bar 15 KB Swings overhead Scale Run 200m 6 Knees to elbow 12 Swings

Tuesday the 26th of February

Strength : Back Squat Every 3 mins 7 x 4 4 sets @ 70% 3 sets @ 80% Conditioning : Partner Up For Time 120 DU’s 60 Front Squats 50/35kg 60 Slamballs 120 DU’s 60 Burpee over bar 60 Slamballs 120 DU’s 60 Sit Ups 60 Slamballs * 1 person working 1 resting Time cap 14 mins

Monday the 25th of February

Strength : Bench Press Every 3 mins for 15 mins 6 Bench Press 60-70% 4-8 Strict Chin Ups ( weighted if possible) Conditioning: For Time Run 400m Then 20-16-12-8-4 Chest to Bar/Pull up Dumbell Snatch Run 400m

Friday the 22nd of February

Strength : Pulling Strength Deadlift + Pull up 2 x 6 Deadlifts @ 60% 2 x 4 Deadlifts @70% 1 x 2 Deadlift. @80% Perform a set of * 5-8 Wide Grip Pull-up after each set of Deadlift. Conditioning : 19.1

Thursday the 21st of February

Strength : Every 90 seconds for 8 sets 1 Clean Deadlift 2 Hang Power Clean 1 Hang Squat Clean * Build to a heavyish set Conditioning : 3 rds For Time Run/Row 200m 21 Airsquat 15 Single Arm DB C + J 9 Burpee over DB * 12 min Cap

Wednesday the 20th of Febuary

Strength : Push Press 5x5 @65% Wod : Teams of 3 12 mins Calories Bike/Rower/Ski 3 Thrusters 42.5/30kg 3 Pull Ups/Jumping Pull Up/Ring Row 6 Thrusters 42.5/30kg 6 Pull Ups/Jumping Pull Up/Ring Row Keep adding 3 reps to both movements each round until 12 mins is up 1 person is always on Bike Rower or Ski Erg Other 2 people are sharing reps, 1 working 1 resting. You can change the person on machine as much as you want. The score for the workout will be total calories and total r

Tuesday the 19th of February

Gymnastics : 20 mins 5 Strict HSPU/ Negative/Box /Pike 10 Pistol / Band / Box 1 Strict Ring Muscle Up + 5 Dips Or 5 False Grip Ring Pull Ups l/Ring Rows + Dips 10-20 Sec KB L Sit Conditioning: Every 3 mins for 15 mins 6 Burpee Box Jump 12 KB Swings over head 18 Walballs

Monday the 18th of February

Strength : Back Squat 2 x 7 @ 65% 2 x 4 @ 75-80% 1 x 2 @ 85% Accessory: 3 sets Waking Double Dumbell Lunge ( full length of gym) suitcase carry or front rack carry. Condtioning : AMRAP 10 mins 20-16-12-8-4 of Dumbell Snatch 22.5/15kg After each set of DB snatch 30 Double Unders 8 Chest to Bar/Pull up * no dropping DB from overhead.

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