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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 November

Strength : 12 mins 1 Sled Push 1 Farmers Carry 3 Man Makers 3 Deadlifts 10 Sec L-Sit 5 Cals Ski Erg Wod : 3rds for Time 70 Double Unders 21 Pull Ups 12 Slam Balls

Thursday the 28th of November

Strength : Every 3 mins for 18 mins (6 sets) 4 Bench Press @ 70-80%% 6 Strict Chins 8 DB rows each side Conditioning : For Time 15 Front Squats 50/35kg Run 200m 12 STOH the first 50/35kg Run 200 m 9 Thruster 50/35kg Run 200m 12 STOH 50/35kg Run 200m 15 Front Squats 50/35kg

Wednesday the 27th of November

Strength : Clean 20 mins to build to a heavy clean * beginners - keep weight light and focus on technique Condtioning : 21-15-9-21 Box Jump overs DB Snatch Time cap 10 mins Core : 3 rds 20 Russian Twist 15 Hollow Rock / hold

Tuesday The 26th of November

Gymnastics Strength: Accumulate 2 mins hanging in False Grip (rings) False Grip Pull Ups 5x3 Ring Dips 5x3 Working transitions for Muscle Ups Wod : Partner Up 50 Cals 50 T2B 40 Cals Kb Swings 30 Cals 30 Burpees 1 person working 1 resting for all movements except for burpees. Burpees done together at the end

Monday the 25th of November

Strength : Back Squat 2 X 6 @ 60% 2 X 4 @ 70% 2 X 3 @ 80% Every 2:30 Conditioning : For time Buy in 100 Double Unders/150 Singles+10 Down ups 50 Wall Balls 8/5 Strict Pull ups 40 Wall Balls 8/5 Strict Pull ups 30 Wall Balls 8/5 Strict Pull ups 20 Wall Balls 8/5 Strict Pull ups *Time cap 12 mins

Friday the 22nd of November

Strength: 10 mins 1 Sled Push 1 Farmers Carry 5 Ring Dips or 10 sec support on rings 1 Heavy Squat Clean 7 Dumbbell Thrusters Wod : 5x2 min rounds with 1 min rest after each 5 Thrusters 20/15kg 10 Burpees over Bar Weight goes up each round in Thrusters and burpees come down by 1 rep each round 1st round 5+10 @20/15kg 5+9@ 30/20kg 5+8@40/30kg 5+7@50/40kg 5+6@60/45kg

Thursday the 21st of November

Strength : Deadlift 2 X 5 @ 40% 2 X 5 @ 50% 2 X 4 @ 60% 1 X 3 @ 70% 1 X 2 @ 80% 1 X 1 @ 85% 1 X 1 @ 90+% Conditioning : For Time Row 1k or Bike 2 k 50 Airsquats 30 Pullups 20 Push ups *Time cap 10 mins

Wednesday the 20th of November

Strength : Every 2 mins for 14 mins 1 Snatch DL 1 Snatch Pull 1 Power Snatch 1 OHS Conditioning : Every 2:30 for mins 15 mins ( 6 rds) 16 DB Snatch 12 Box Step ups with DB 8 Down Ups

Tuesday the 19th of November

Strength : Strict Press 2 X 6 @ 50% 2 X 4 @ 60% 2 X 3 @ 70% 2 X 2 @ 80% * Superset each set with Ring Rows 5-8 reps ( use box if necessary) Conditioning : Partner up 10 rds for time 30 Double Unders /50 singles 10 Toes to Bar 5 Shoulder to Overhead 60/40kg * you go I go ( one person does full round before other person goes)

Monday the 18th of November

Strength : Back Squat 2 X 8 @50 % 2 X 6 @60 % 2 X 3 @70 % 2 X 2 @80% Conditioning : Max effort 3 mins Max target Burpee 2 mins rest 3 mins Max Wall Ball 2 mins rest 3 mins Max Metres on Bike erg or Rower * record your score on each movements on whiteboard 😊

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