Category: Uncategorized

Strength.

Back squat. Heavy 5 rep. Increase weight from 7th Dec.

Metcon. Day 10 of ‘The 12 Days of Christmas’

‘Burping Diane’
21-15-9
Deadlift 100/70kg
Bar facing burpee

Metcon. Day 9 of The 12 Days of Christmas.

Regional (not so strict) Nate

Oly.

Clean & Jerk complex. Build to max weight.

Deadlift + Hang power clean + Hang clean + Power jerk

Metcon. Day 8 of the 12 days of Christmas

Pat Sherwood’s CF Linchpin test 10.

5rft
15 Wall ball 10’/9′ 9/6kg
15 Power clean 42.5/30kg

Strength.

Paused Overhead squat
3,3,3,2,2,1

Metcon. Day 5 of The 12 Days of Christmas

Hero workout ‘Whitten’

Strength.

Push press 4×3 @85-90%

Metcon. Day 3 of The 12 Days of Christmas

‘Annie goes to the bar’

50-40-30-20-10 Double unders
25-20-15-10-5 Toes to bar

Metcon. Day 2 of The 12 Days of Cristmas.

‘Cindy gets the DT’s’
20min Amrap
2 rd of Cindy

1 rd of DT

Oly.

Snatch complex.
Snatch + Ohs + Hang snatch + Ohs

Metcon. Day 1 of 12 Days of Christmas.

‘Randy’ Hero workout.
75 snatches 35/25kg

Strength.

Push press 4×4 @80-85%

Metcon.

10min Amrap.
200m run
10 ring dip
200m run
10 front squat 52.5/35kg

Strength.

Back squat. Build to heavy 5 rep. (Heavier than 21st November)

Accessory.

See whiteboard.

Metcon.

4rft.
20 Russian swings 32/24kg
15 toes to bar
5 box jump 30/24

Gymnastics.

See whiteboard.

Metcon.

In pairs.
8min row for distance. Partner holds deadlift 120/85kg

Then.

8min AAB for distance. Partner holds double kettlebell in front rack. AHAP.