Tuesday the 24th of DecemberStrength : 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 December12 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 DecemberStrength : 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 DecemberStrength : 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 DecemberStrength : 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 DecemberStrength : 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 DecemberStrength : 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 DecemberStrength: 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 DecemberStrength : 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 comp
Wednesday the 11th of NovemberStrength : 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