Category: Uncategorized

Skill.

Turkish get up. Build to heavy rep on each arm.

Conditioning.

Day 8 of ’12 Days of Christmas’

‘Helen’

3rft
400m run
21 kettlebell swings 24/16kg
12 pull up

Strength.

Back squat (Deload) 4×5 @65%

Conditioning.

Day 7 of ’12 Days of Christmas’

‘RAHOI’ Hero workout

12min amrap

12 box jump 24/20
6 thrusters 42.5/30kg
6 bar jumping burpees

Conditioning.

Day 5 of ’12 days of Christmas’

‘The Gaunlet’ in teams of 2.
In 30mn complete

‘Jackie’
1000m row
50 thrusters 20/15kg
30 pull up

Then

‘Karabel’
10rds
15 wall ball 10’/9′
3 snatch 60/40kg

Then in remaining time amrap of

‘Cindy’
5 pull up
10 push up
15 air squat

Skill.

3RM Touch & Go Power clean.

Conditioning.

Day 4 of ’12 Days of Christmas’

‘Elizabeth’
21-15-9
Cleans (power) 60/40kg
Ring dips

Catch up or Skill work.

Conditioning.

Day 3 of ’12 Days of Christmas’

Open Workout 13.2
10min amrap
5 shoulder to overhead 52.5/35kg
10 deadlift
15 box jump 24/20

Day 2 of ’12 Days of Christmas’

‘Filthy 50’

Strength.

Push press 3RM.

Day 1 of ’12 Days of Christmas’

Conditioning.

‘Randy’ Retest. Compare to 22nd May’15
75 snatches 35/25kg

Strength.

Back squat 5RM.

Conditioning.

8min amrap
6 hang cleans 60/40kg
8 toes to bar
10 box jump 24/20

Skill.

‘MISFIT Athletics Snatch Complex’
Snatch + Ohs + Hang snatch + Ohs. Build to max.

Conditioning.

3 x 3min amrap
5 front squat 70/45kg
7 chest to bar
9 push up

Rest 90sec btw each amrap. (Start where you finish)

Catch up/Skill work.

Conditioning.

10min amrap

10 alternating kettlebell cleans 24/16kg
10 kettlebell shoulder to overhead
10 box jump overs 24/20