Category: Uncategorized

Teams of 3.
12min 3RM Hang Power clean.

Rest 5min.

18min Amrap.
30 Deadlift.
60 Wall ball.
30 Hang Power clean.
60 Ab mat sit up.

See whiteboard for Scaled/RX.

? 12 Days of Christmas ?

Teams of 2
1. 200m Row/400m AAB.
2. BMU.
3. DB Thrusters.
4. Partner burpee (each).
5. Hspu.
6. Pull up.
7. D-ball Cleans.
8. Hang DB SN (4/arm).
9. KTE.
10. DB FR L
11. Ring dip.
12. DB Man makers.

?? Christmas Crackers ??

In memory of Jack Robert Burns

‘Jack’
20min Amrap
10 Push press 52.5/35kg
10 KB swings 24/16kg
10 Box jump step down 24/20

#mentalhealthawareness

?? Christmas Crackers ??
Week 5. FBB.
3 sets A1. Dual DB/KB Z press 8 reps.
Rest 60sec.
A2. Dual DB see-saw row Alt 16 reps.
Rest 60sec.
A3. DB Front rack split squat 8/leg. Rest 60sec.

Conditioning.
‘Christine’
3rft.
500m Row.
12 Deadlifts @ BW.
21 Box jump 24/20.

?? Christmas Crackers?

TTT Throwdown 26
“TTT’was the night before”
Teams of 2

Weightlifting. Week 5.
8 sets on every 90sec
2 Low hang snatch.

?? Christmas Crackers ?
‘The Matt’ (Courtesy of Matt Heaney).
5rft.
8 T2B
10 Hang power clean
8 Power jerk

See whiteboard for Scaled/RX.

?? Christmas Crackers ??
Athlete Games Qualifier
20min Amrap.
Buy in 100 Burpees over erg.
In remaining time max distance row.

? Christmas Crackers ??
‘Lizzie + Di love a bit of Quality’
21-15-9
Clean (Full)
Handstand push up

See whiteboard for Scaled/RX

Functional bodybuilding.
2-3 sets
A1. Elevated wide stance KB RDL 12 reps.
Rest 60sec.
A2. 20 Alt Glute bridge march.
Rest 60sec.
A3. 25 Banded face pulls.
Rest 60sec.

? Christmas Crackers ??
30min Amrap. Teams of 2
0.00-15.00min
Dubai CF Championship Q18.3

15.00-30.00
TTT#25 (Amrap DB Devils press)

Teams of 2. ‘Artie does Intervals’
20min Amrap (2min work/2min Rest).
5 Pull up.
10 Push up.
15 Air squat.
5 Pull up.
10 Thrusters 42.5/30kg.