Category: Uncategorized

Strength.

Front squat 5 x 5 @ 70%

Conditioning.

5 rounds

40sec thrusters 50/35kg

20sec rest

40sec chest to bar

20sec rest

Gymnastics.

3 x 30sec Hollow rocks

Conditioning.

30min omem

1. 15 kettle bell swings 24/16kg

2. 10 barbell front rack lunges (heavy)

3. 10 bar touching burpee

Teams of 3

10min each team member establish heavy 1 rep clean (power or full)

rest 3min then

10min amrap

25 deadlift 80/50kg

25 burpee box jump overs 24/20

25 med ball clean 9/6kg

1 team member must run 200m while other 2 team members work through amrap

Teams of 3.

12min each team member establish heavy 3 rep push press. (Bar taken from floor)

rest 3min

15min amrap

100 pull up

100 handstand push up

100 sit up

100 double unders

Conditioning.

teams of 3

10min amrap (relay)

6 ground to overhead 42,5/30kg

6 burpee

6 box jump 24/20

rest 2min

3 rounds for reps (relay. each team member completes 3 rds)

60sec wall ball 10’/9′ 9/6kg

60sec kettlebell swing 24/16kg

60sec rest

Conditioning.

teams of 3

20min amrap

100 air squat

30 hang power clean 70/45kg

100 hand release push up

30 front squat 70/45kg

100 lunges

30 push jerk 70/45kg

Strength.

pendlay row. 1,1,1,1,1

Conditioning.

Teams of 2

18min amrap

12 wall ball 10’/9′ 9/6kg

10 toes to bar

8 shoulder to overhead 75/45kg

Skill.

7 sets of high hang snatch + hang snatch.

Conditioning.

8min amrap

40 double unders

20 alternating kettlebell snatch 24/16kg

10 chest to bar

Strength.

12min work up to heavy 3 rep strict press.

Then.

1 x max effort push press at 3 rep strict press weight.

Conditioning.

10min amrap

6 front squat 80/50kg

9 lateral bar burpee

12 box jump 24/20

Team workout

12 days of Christmas WOD.

1. Hspu

2. Thrusters 60/40kg

3. Box jump 24/20

4. Pull up

5. Burpee

6. Toes to bar

7. Wall ball

8. Kettlebell swings 24/16kg

9. Hand release push up

10. Overhead lunge with plate 20/15kg

11. Hang power clean 60/40kg

12. Snatch 60/40kg