Friday 29th December

A) 5×5 Back Squat SS Stable Dips 5×5 Tip Toe Stable Hold   B) 16min AMRAP   Every 8min buy in with 80 Air squats then AMRAP:   Ascending reps: 2 – 4 – 6 – 8 – 10 – etc Burpees T2B/ High Knees Thrusters 40/30 30/20 20/15   Go back to 2s in […]

Thursday 28th December

5x5min on 1min off   A) Sets of 5 Dumbbell Hang Clusters, Heavy,   B) Harness sprints face away from the prowler there and back   C) 100m sandbag carries   D) Sets of 5 – 10 calories on the assault bike.   E) Legless rope climb x 1 Legged rope climb x 1 Rope […]

Wednesday 28th December

A) 5 working sets of this Clean Complex:   1 Power Clean, 1 Hang Clean, 2 Front Squats,     B) 15min AMRAP   Every 5mins on the minute buy in with 30 American Swings 32/24 24/16 16/12   AMRAP in the remaining time   5 Goblet Squats 5 GTOH 40/30 30/20 20/15

Friday 22nd December

12 Days Of Xmas: 1 burpee to plate 2 STOH 40/30 30/20 20/15 3 Front squat 4 Hang power clean 5 Ring dips / press ups / kneeling press ups 6 toes to bar / hanging knee raises / v-sits 7 pull ups / jumping pull ups / ring rows 8 wall balls 9/6 6/3 […]

Thursday 21st December

A) 5×5 Back Squat SS Stable Dips 5×5 Tip Toe Stable Hold   B) For 14 min and E2MOM   Complete 15 – 20 Wall Balls  and 30-40 DU’s/ SU’s   Aim for 7 sets complete   Write average time for rounds   About efficient work and transitions,  

Wednesday 20th December

A) 4 sets, as many reps as possible,   1 chin up, Hang 10sec, 1 chin up, Hang 10sec, Etc   3 chin ups + 30sec hang,   Assisted   Feet on box and 5 reps,   SS   Double Kettlebell reverse front rack lunges 4×12 (6 each leg),   B) For time: “Karibel” 15 […]

Tuesday 19th December

A) 4×2 Cleans   Rest 30sec   8 Sumo Deadlift, use same bar   B) For time:   “Gracy” 15 GTOH 60/40 40/30 30/20 5 rounds of Cindy 15 GTOH 5 rounds of Cindy   Cindy: Pull Ups Jumping   Press Ups Full reduce number To Ab mats Kneeling  

Monday 18th December

5 x 5min   A) 5 per side DB Snatch 30/20 20/15 10/7.5   B) Prowler drags (face the prowler, walk backwards) (CFAE) Banded partner bear crawl (CFA)   C) Reverse hypers laying prone on boxes Add band or light weight between feet. Don’t hyper extend! Sets of 10   D) Odd object zercher bag lunge […]

Sunday 17th December

A) 4×4 Individual Power Cleans   Rest 30sec   8 Sumo Deadlift   B) 3 Rounds for time:   20 T2B/ High knees 40 Wall Ball Shots Run 800m  

Saturday 16th December

A) 4×2-5 Strict Muscle ups / FG or supinated Chin Ups Reduce volume & Spotted   2 -ve then feet on box Feet on box for set   SS   4×4 – 6 Strict handstand push ups, Reduce Volume Pike Holds 4 – 12 press Ups   B) “Hammer”   5RFT   5 Power Cleans, […]