December - 2021

Tuesday the 21st of March.

Monday the 20th of March.

Friday 17th of March

Thursday the 16th of March.

Wednesday 15th of March

Tuesday the 14th of March.

Monday the 13th of March.

Friday 10th Of March

Thursday the 9th of Thursday.

Wednesday the 8th of March.

Archive

Friday 24th of december

Teams of 3 (1 working 2 resting) 3x8 min Workouts 3 mins rest after each one 120/100 cals Row Remaining time AMRAP of Thrusters 40/30kg 120/100 cals Bike Remaining time AMRAP of Burpees 120/100 cals Ski Remaining time AMRAP of DB Snatch

317 views

Thursday 23rd of December

12 movements of Christmas 1 Power Clean 2 Burpees 3 Front Squats 4 DB C&J 5 Push Ups 6 TTB 7 KB Swings 8 HPC 9 Slam Balls 10 Cals 11 Thrusters 12 BMU/C2B/Pull Up

420 views

Wednesday 22nd of December

Deadlifts Every 2 mins 6x4 @70-75% Workout Every 2 ½ mins x5 20/18 Cals 20 Wall Balls

421 views

Tuesday the 21st of December.

Strength : Pressing 4 x 5 Strict Press 3 x 3 Push Press 5 x 1 Split Jerk or Push Jerk Conditioning : 12 AMRAP Partner up 100 Double unders or 140 Singles 24 Toes to Bar 18 Box Jump Overs

398 views

Monday the 20th of December.

Strength : Front Squat 5 x 5 @70,70,75,75,80% Every 2:30 Accessory Work. 2 Lengths of DB Lunges Conditioning : 12 min AMRAP Run 200M or Bike 500m 4 Thruster 50/35kg 4 Burpee over bar * add 2 reps each rd complete

409 views

Friday 17th of December

14 min AMRAP 3 Deadlifts 5 Man Makers 7 Chin Ups 1 Farmers Carry 12/10 Cals Workout 7 mins 3 C&J 60/40kg 10/8 Cals 6 C&J 10/8 Cals Add 3 reps each round to C&J each round for 7 mins

415 views

Thursday the 16th of December.

Endurance : Partner up 8 Mins Bike 2k Run 400m Together AMRAP Slamballs 8 Mins Row 1k Run 400m Together AMRAP Wallballs 8 Mins Ski 1k Run 400M Together AMRAP Burpee to Target Rest 2 mins between workouts.

305 views

Wednesday the 15th of December.

Strength : 5 Rds 3 Bench @80-90% 6 Strict Pull ups 20-30 sec Handstand Hold Every 3 mins Conditioning : 14 min AMRAP Partner up 100 Double unders or 160 Single Skips 24 Front Squat 42.5/30kg 24 HSPU or HRPU 100 Double Unders 24 Thruster 24 Pull ups

234 views

Tuesday the 14th of December.

Strength : Clean and Jerk Every 90 secs x 10 1 Clean ( any variation) + 1 Jerk ( Split or Push) Conditioning : EMOTM x 16 1st Burpee Box Jump x 8 2nd 14 TTB 3rd 12/10 Cal Assault Bike or Ski 4th 10 Double DB Push press

624 views

Monday the 13th of December.

Strength : Back Squat 4 x 5 @ 80% Every 2:30 Accessory : 3rds 2 x DB Dumbells Conditioning: 12 min AMRAP Partner 24/20 Cals 24 American KB Swings 24\16 kg 16 Burpee over bar 12 STOH 60/40kg

425 views

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