20 Dec Thursday 21st December
Gymnastics:
C2B/Pull ups 20min skill work
WOD: 15 min AMRAP
1/2/3/4/5/6/7 etc…
Clusters (50/30kg)
Pull ups
Protected: WOD/Blog
19 Dec Wednesday 20th December
Cardio:
3x 1km run
3 min rest inbetween each run
WOD: 7min AMRAP
14 alt DB snatch 22.5/15kg,
30 double unders
18 Dec Tuesday 19th December
Gymnastics:
Ring/bar MU 20 mins skill work
WOD: For time
9/7/5/3/1 bar MU
10/20/30/40/50 cal Row/bike/ski
17 Dec Monday 18th December
Strength:
Deadlift 15 min build to a heavy 5
WOD: For time
25 BF burpees,
-then 5 rounds-
5 deadlifts (120/85kg)
10 Strict HSPU
25 BF burpees
14 Dec Friday 15th December
Hero: “Bull”
2 rounds for time.
200 double unders
50 OH squats 60/40kg
50 pull ups
1.6km run
13 Dec Thursday 14th December
Strength: 15min
Cluster build to a heavy 2
WOD: For time,
3*6*9*12*15*18*21
Cluster 50/35kg,
3 Ring MU or 5 bar MU or 7 c2b or 9 pull up or 11 RIng rows
12 Dec Wednesday 13th December
Interval day:
in pairs alternating 1.30min on/1.30min off for 12 rounds.
1) 6 rounds: 15/11 cal row + max pwr clean (50/30)
2) 6 rounds: 15/11cal bike + max pwr snatch (50/30)
score is pairs total per reps (hit cals hard)
11 Dec Tuesday 12th December
Cardio:
run 400m, 200m, 400m, 200m, 400m
rest = run time
1:1 work:rest
EMOM x18min
1) Deadball 3x OS + 5 deadball squats @heavy
2) 30 double unders + 5 burpees
3) 10KB swings + 10 KB snatches UB (28/20)
6 rounds at each station.
10 Dec Monday 11th December
0-15min
Build to a heavy 3 TNG Squat clean
Rest 5min
20-27min: 7min AMRAP
20 alt db snatch 22.5/15kg,
10 WB 9/6kg,
27-30min: rest 3mins
30-37min= 7min AMRAP
200m run with WB,
20 db OH lunge (10per arm)
07 Dec Friday 8th December
Hero: White
5 rounds For time
3 rope climbs,
10T2B,
21 OH plate lunge 20/10kg,
400m run