Sunday 30th December

A) 15 min to max out the complex: Power snatch Hang snatch Snatch balance OH squat Restrict depth on snatch bal and OHS if needed) B) “2018” 5 rounds 20 Burpees 18 Thrusters 50/40 40/30 30/20

Saturday 29th December

A) 15 min, 5 sets 3-5 strict HS press ups (go to deficit if you can) 3 -ve HSPU to deficit (20kg plates) plus 5 pike press ups 5-8 pike press ups kneeling and / or to an abmat if needed ss 3-5 Pull-ups (ad weight if possible) Chin-ups (use assist, -ves or tiptoe support […]

Thursday 27th December

A) 5 x 5 min AMRAP stations, 2 min rests Work in pairs 1. Sled push down, rope pull back @ roughly bodyweight 2. D-ball over the yoke, set around chest height 3. Assault bike cals 4. Synchro down ups 5. Lengths of farmers carry with roughly half bodyweight in each hand. Swap every 20m. […]

Sunday 23rd December

A) 10 min EMOM 1 split jerk from the rack Do 3 reps if newer to the lift B) 3 rounds 5 Squat cleans 80/60 60/40 35/25 10 Ring Muscle ups 10 C2Bar + 10 ring dips Pull-ups + 10 dips 20 jumping + 10 press-ups 200m walking lunge 400m run

Saturday 22nd December

A) 15 min, 5 sets 15-30s handstand work Freestanding Freestanding spotted Kick up to wall Wall walk nose to wall Wall walk to 45 degrees Plank All hollow body ss 30s hollow hold Extended holding 5-10kg plate Extended Tucked B) 25 min, In pairs, 5 rounds 20m HS walk each Spotted HS walk Wheelbarrow walk […]

Friday 21st December

A) 10 min, 5 sets E2MOM Power snatch + Hang snatch If newer to the lift do 3-5 hang power snatches B) 12 min, 8 sets Every 90s 3 Snatch balance Do 3 behind the neck wide grip push presses and 3 OHS or back squats if struggling C) 10 min, in pairs, YG/IG full […]

Thursday 20th December

A) 10 min, 5 sets E2MOM 5 Deadlifts B) 10 min 3 sets 8 Barbell bridges ss 3 Dragon flags Candlestick -ves Single leg Knees in, flat back Tucked C) 10 min AMRAP 10 Goblet step ups 32/24 20/16 12/8 15 KB SDHP 32/24 20/16 12/8 20 Air squats

Wednesday 19th December

A) 15 min, 5 sets 6-8 Ring dips (ad load if possible) Stable dips (use -ves or tiptoe support where needed) Push-ups ss 6-8 Behind the neck Pull-ups Pull-ups Chin-ups (use assist, -ves or tiptoe support where needed) B) 12 min AMRAP Burping Cindy 5 Pull-ups Jumping 10 push ups (kneeling if needed) 10 Burpees […]

Tuesday 18th December

A) 10 min, 5 sets E2MOM 3 position power clean B) 10 min EMOM 1 Front squat Do 3-5 if newer to the lift C) 9 min, 3 rounds 90s on, 90s off 10 Wall balls 9/6 6/3 10 box jump overs 24”/20” (step over if needed) Reset rounds each time