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Tuesday the 24th of December

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

Monday the 23rd of December

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

Friday the 20th of December

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

Thursday the 19th of December

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

Wednesday the 18th of December

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 movement with 30 Secs rest between each

Tuesday the 17th of December

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

Monday the 24th of December

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

Friday the 13th of December

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

Thursday the 12th of December

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 Pistol Squats 10 DB Snatch 10 Pistol Squats * Time cap 8 mins Core : 4 rds 15 Sec Floor L Sit 15 Sec Flutter Kick 15 Sec Leg Raises 15 Sec Russian Twist Rest 30 Sec after each complete Rd

Wednesday the 11th of November

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

Tuesday the 10th of December

Skills : 15-20 mins working on muscle ups If you have some physio tape for wrapping your wrists bring it with you. Wod : 12 min Amrap 15 Pull Ups 30 Kb Swings (Russian) 50 Slam Balls 100 Double Unders

Monday the 9th of December

Strength : Strict Press 5 X 3 @ 80% Every 90secs Push Press 5 X 2 Every 90 secs Conditioning : Every 3  mins for 15 mins 5  Thruster 50/35kg 10 Down ups 20 Wallllballs

Friday the 6th of December

Strength : A) Bench Press Every 2 mins for 10 5 reps @ 60% (B) Every 2 mins for 10 ME of Strict Pull ups * use a band if necessary. Conditioning :  10 min AMRAP 16 Swings overhead 24/16kg 8 HSPU or Seated DB press Run 100m

Thursday the 5th of December

Strength : Deadlifts Every 2 mins for 12 mins 3 reps @75% Wod : 3rds for time 30 Single Arm Dumbbell Thrusters 15/10kg 15 Box Step Overs with Dumbbell 15/10kg Workout starts with 3 burpees over Dumbbell and every min 3 burpees over Dumbbell 10 min Cap

Wednesday the 4th of December

Strength : Snatch Emotm X 4  2 High Hang Power Snatch + 1 OHS Emotm X 4 2 Hang Power Snatch + 1 OHS Emotm X 4 1 Power Snatch from floor + 1 OHS Conditioning : 5 min AMRAP 14 Wall Ball 8 Chest to Bar / Pull Up Rest 90 secs 5 min AMRAP 30 Double Unders 50 singles 10 Single Arm push press  Optional Core : 3rds 10 Hollow rocks or 10 Sec hold 10 Reverse Crunch 10 Sec Arch

Tuesday the 3rd of December

Skills : 15 mins 5 Dips ( use High ring if you can and start with muscle up) 10 Sec Ring Support Hold 3-5Ring pull ups in false grip 10 Sec L Sit of KB or floor 10 Sec Handstand Hold Conditioning : Partner up 14   min AMRAP 40 Cals 40 Push ups 40 Cals 40 Swings  Russian 32/24kg 40 Cals 40 GTOH plate 20/15kg

Monday the 2nd of November

Strength : Back Squat Every 2:30 X 6 6 SQUATS @ 70% 3 High Box Jumps each set Conditioning : 12 min AMRAP  Run 200m  4 Cleans 70/50kg 8 Burpees over Bar

 

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