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Tuesday 10th December 2019

18 EMOM Odd: 3 Squat Snatch or 3 Power Snatch Even: 5 Box jumps (Building height) then… 870m Run Rest 2 mins 600m Run Rest 90 sec 400m Run -16 min CAP

Monday December 9, 2019

Monday 9th December 2019

Unilateral leg & overhead strength then… “Dumbbell Kalsu” 100 DB Thrusters 22.5’s/17.5’s Note: On the minute Complete 5 burpees -25 min CAP

Sunday December 8, 2019

Saturday 7th December 2019

  XMASFEST! “The Holy Trinity” In teams of 4. “Gwen” Clean & Jerk 15-12-9 For max weight. then… Run Helen St Score = Individual times added up to a team time. then… “Flippin’ Wall Balls” 10 min AMRAP Tyre Flips Wall Balls 9/7 Score = Total Reps

Friday December 6, 2019

Friday 6th December 2019

5 heavy sets of the complex: 3 BN Push press + 3 Overhead Squats then… “Isabel” For time: 30 Power Snatch 60/40 -8 min CAP Or “Squat Snatch Isabel” 30 Squat Snatch 60/40 -8 min CAP

Thursday December 5, 2019

Thursday 5th December 2019

5 Rounds Choose one: A, B, C, D or E A) 8 Push ups + 10-15 Strict KTE B) 8 Decline push ups + 10-15 Strict KTE C) 8 Pike DB HSPU + 10-15 Strict KTE D) 5-8 Strict HSPU + 10-15 Strict KTE E) 5 Deficit Strict HSPU + 10-15 Strict KTE then… “Jump, […]

Wednesday December 4, 2019

Wednesday 4th December 2019

Power Cleans 7 x 5 Every 90 sec Holding same weight across all sets then… 5 min AMRAP 5 BMU or 8 CTB/Pull-ups/Ring Rows 10 DB Front Rack Lunges 22.5’s/17.5’s 1 min Rest 5 min AMRAP 7 Cal Bike or 10 Cal Row 10 KB SDHP 32/24

Tuesday December 3, 2019

Tuesday 3rd December 2019

Back Squat 5 x 5 then… “Burn baby burn” Tabata Barbell Squat Jumps 20/15 Rest 1 min Tabata Cal Row Score = Total Reps (seperate totals)

Monday December 2, 2019

Monday 2nd December 2019

12 min EMOM Choose one: A, B, C or D A) Odd: 5 Tempo Box Dips (5 sec up & down) Even: 5 Tempo Pull-ups  (5 sec up & down) B) Odd: 5 Box or Ring Dips – 3 sec bottom Even: 5 Fasle Grip Pull-ups – 3 sec top  C) Odd: 5 Ring MU […]

Sunday December 1, 2019

Saturday 30th November 2019

“Adderall” 0:00 – 10:00 1 Mile Run (2 x Beaver) Max Reps Power Clean and Jerks 60/40 10:00 – 13:00 Rest 13:00 – 20:00 870m Run (1 x Beaver) Max Reps Power Snatches 50/35 20:00 – 23:00 Rest 23:00 – 27:00 400 Meter Run Max Reps Thrusters 40/30 Score = Total reps. (Score each part)

Friday November 29, 2019

Friday 29th November 2019

Max Pull-up test or Max Ring Row test then… Max Push up test then… 18 min AMRAP In a team of 3 7/5 Cal Bike or 9/7 Cal Row or 6 Kick backs 1 Legless Rope Climbs / 2 Rope Climbs / 2 Ground to standing Note: This is done in an Indian file with […]

Thursday November 28, 2019