Category: Uncategorized

Strength.

Push press 1RM.

Intervals.

On the min every min.

4rounds.
Min 1. 40sec Max cal row
Min 2. 10 burpee box jump overs 24/20
Min 3. 40sec D-ball carry AHAP
Min 4. 30sec nose & toes hold

Strength.

Back squat. Heavy 5 rep. Increase weight from 21st Dec’16

Then.

3 x 8 box step up

Intervals.

3 x 2min ladder

Toes to bar
Kettlebell sumo deadlift high pull 32/24kg

3,3,6,6,9,9 add 3 reps each rd.

60sec rest after each ladder.

Oly. Barbell cycling.

Power clean touch & go 5RM.

Metcon.

12 power clean 75/52.5kg
21 bar facing burpee
9 power clean
15 bar facing burpee
6 power clean
9 bar facing burpee

Gymnastics.

Handstand push up.

Beg: progressions.
Int: kipping progressions.
Adv: 4-5 sets of 8-10 perfect reps with 3sec pause.

Metcon.

30-20-10
Hand release push up
Box jump 24/20
KB snatch 24/16kg (alternate)

Metcon.
‘Birthday wod’

30min Amrap. Teams of 3.

76 Double unders
40 Touch & Go P.cleans 60/40kg
16 Lateral bar jump burpee
30 Front squat 60/40kg
12 Strict chin up

An athlete must run 200m while other 2 work through Amrap. Athletes switch every 200m.

Metcon.

35-40min. Omem.

Min1. 40sec AAB
Min2. D-ball carry AHAP
Min3. 40sec Row
Min4. SA bottom up KB carry AHAP
Min5. Rest

Strength.

Push press. 4×2 @90%+

Metcon.

Teams of 2.
9min amrap.

‘Climb the ladder’

Shoulder to overhead 70/45kg
Pull up
3,3,6,6,9,9 add 3 reps each rd.

Metcon.
Teams of 2.

25min Amrap.

400m run (200m each)
20 thrusters 42.5/30kg
15 box jump 24/20
20 SDLHP 42.5/30kg
15 target burpees

Metcon. Day 12 of ‘The 12 Days of Christmas’

Teams of 2

12 Days of Christmas WOD.

Strength.

Push press 4×3 @90%

Metcon. Day 11 of ‘The 12 Days of Christmas’

‘Jackie gets Assaulted’
2KM AAB
50 thrusters 20/15kg
30 pull up