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  • Monthly Archives: December 2018

    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

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    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 […]

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    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 […]

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    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 […]

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    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 […]

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    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 […]

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    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

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    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 […]

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    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 […]

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