Monday 16th December

December 15th 2019 BY Debbie Hezlewood NO COMMENTS

A) 20 min to build to a Max back Squat 5 x 3 back squat B) 9 min AMRAP 8 Burpees 12 DB hang clean and jerk 22.5/15 15/10 7.5/5 15 Wall balls 9/6 6/3 C&Js and wall balls should be unbroken, go slow on the burpees so you can recover, try and keep moving […]

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Sunday 15th December

December 14th 2019 BY Debbie Hezlewood NO COMMENTS

A) 15 min HS step ups onto 20kg plate, 5 leading from each side C2Wall Pike off box Kneeling pike off box, walk circle around box Hold hollow body and open shoulder throughout. Step up by moving from your scap (ie pressing shoulder up to ear) not bending elbow ss 15s tuck lever hold (partner […]

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Saturday 14th December

December 13th 2019 BY Debbie Hezlewood NO COMMENTS

A) 15 min, In pairs 4 rounds 12 Power cleans 70/50 40/30 20/15 16 Strict pull-ups / chin ups Assisted chin ups (no slow negatives, drop down from the top) 32 ring rows B) 20 min 10 rounds, YG/IG movements 5 Devil press 22.5/15 15/10 7.5/5 8 SB squats 15/12 12/10 10/8 Cals 5 synchro […]

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Friday 13th December

December 12th 2019 BY Debbie Hezlewood NO COMMENTS

A) 15 min, 6 sets 2 Split jerks from the rack 2s pause in catch 3-4 reps for newer lifters Straight into B) 8 min, 3 sets 20s support hold Rings DBs on boxes Elbow must be locked and shoulders back and down for whole set ss 3-5 split strict press (Strict press in your […]

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Thursday 12th December

December 11th 2019 BY Debbie Hezlewood NO COMMENTS

A) 12 min, 4-5 sets 4 Sandbag cleans ss 3 candlesticks Straight single leg tucked B) 16 min AMRAP 7 TTB K2E High knees 11 AKBS 32/24 20/16 12/8 15 Wall balls 9/6 6/3 22 DUs / accumulate 22 DUs / 22 SUs Unbroken sets only (unless scaling DUs). Scale to ensure sets are unbroken […]

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Wednesday 11th December

December 10th 2019 BY Debbie Hezlewood NO COMMENTS

A) 15 min, 5 sets Can you do a strict muscle up? Yes or nearly: 1-5 Strict ring muscle ups (add load or try on the bar if possible, use assist or full negatives if you’re close) No: Can you do a strict pull-up and full depth ring dip? Yes: 3-5 Banded transitions with red […]

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Tuesday 10th December

December 9th 2019 BY Debbie Hezlewood NO COMMENTS

A) 15 min, 5 sets 2 Back squats E3MOMish 85-95% if you now your max 5 x 5 back squats B) 16 min, 3 rounds alternating E2MOM i) 400 300 200m Run ii) 16 KB rear lunge 32/24 20/16 12/8 25 air squats Max Burpee box jumps Score your BPBJ C) Couch stretch

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Monday 9th December

December 8th 2019 BY Debbie Hezlewood NO COMMENTS

A) 15 min, 5 -6 sets 3 position Snatch (1 from the hip, knee and floor) 3-5 hang power snatches 5 x 5 DB hang snatch each arm Straight into B) 15 min, 6 rounds Not for time 12 Double KB Russian swings 2 x 24/16 16/12 12/8 (Use single KB if struggling) 8 Plate […]

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Sunday 8th December

December 7th 2019 BY Debbie Hezlewood NO COMMENTS

A) 20 min, 4 rounds EMOM i) 12/10 10/8 8/6 cal Row or Ski (swap each round) ii) 40s plank kneeling iii) 15 AKBS 32/24 20/16 12/8 iv) 40s hollow hold v) 40m bear crawl (hips higher than shoulders) Try and move steady, keep your HR even and breathe on holds B) 18 min 35, […]

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Saturday 7th December

December 6th 2019 BY Debbie Hezlewood NO COMMENTS

Structural Saturday! A) 25 min In crews of 2-3, half group does i) or ii) then swap i) 12 min, 4 sets 6-8 DB bench press ss 5 ab wheel roll outs walkouts 1 person each station, 3rd person is resting / spotting bench press. Use both benches. ii) 12 min, 4 sets 3 x […]

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