30 Dec 2016

One armed DB Strict Press – Build up to a 5RM on each side

Then:

25 min Partner AMRAP
200m Row
50m Farmers walk
200m Run

One partner completes a round.
Switch and repeat for 25 mins.

29 Dec 2016

3-3-3-3-3
OH Squat

Then:

8 min AMRAP
9 Wall balls 9/7
6 Burpees
1 Rope Climb

28 Dec 2016

4 x 10 Db Bench Press
4 x 10 Db Bentover row

Then:

15 min EMOM
5 Pull-ups (5 sec hold at top)
5 Weighted Sit ups
5 Dips (5 sec hold at top)

27 Dec 2016

Run 870m
30 Double Russian KB Swings @ 2 x 24kg/2 x 16kg
15 Handstand Push-Ups
Run 400m
20 Double Russian KB Swings
10 Handstand Push-Ups
Run 200m
10 Double Russian KB Swings
5 Handstand Push-Ups
Run 870m

26 Dec 2016

The Twelfth day of XMAS chipper.
One round. For time. A guaranteed good time.

1 Deadlift 50/35
2 Hang power cleans
3 Push press
4 Front squats
5 Burpees
6 TTB
7 Pull-ups
8 Sit ups
9 Push ups
10 Wall balls 9/7
11 Hollow rocks
12 Thrusters

23 Dec 2016

We are open today as per normal. Come in and get a last workout in before XMAS!

Static box jumps 5 x 5 (3 seconds pause each rep)

Then:

YEARLY BENCHMARK TEST

“Earn your XMAS!”
Buy in: 800m run (400m x 2)
Then 5 Rounds:
10 Box Jumps 24″/20″
10 Burpees
Cash out: 800m run (400m x 2)
Last held: 24/12/15, 2014 & 2013

22 Dec 2016

Sumo Deadlift 5,5,5

Then: 3 part workout!

1km Row

Rest 2 mins

3 Rounds
15 US KB Swings 32/24
15 Wall balls 9/7

Rest 2 mins

500m Row

Score is total time including 4 mins rest

21 Dec 2016

Barbell FR Weighted Step Ups 2-2-2-2

Then:

400m Single Arm Farmers Carry for time (1/3 Bodyweight)

Then:

100 Barbell side bends
Accumulate 1 min L-Sit
100 banded good mornings

20 Dec 2016

TESTING DAY # 9

Find a Heavy 3 rep Power Clean

Then:

Benchmark Workout
Hipsters unite!
16 min AMRAP
5 Power Cleans 70/52.5
8 TTB
30 Double Unders

Scale: 50 Single skips

19 Dec 2016

Work up to heaviest 50m One Arm OH DB/KB Carry

Then:

4 Rounds
18 Air Squats
9 Front Squats 35/20
50m One Arm OH DB/KB Carry