02 Jan Thursday 03/01/2018
Welcome to 2019!!! Time to set some new Benchmarks for the year ahead
Strength:
20 minutes to build to 1RM Squat Clean
WOD:
7 RFT
5 Power Cleans 90/60
25 Push Ups
50 Double Unders
Protected: WOD/Blog
30 Dec Monday 31/12/2018
Conditioning:
3 x 9 min AMRAPS
9 TTB
9 PC 50/35
3min rest
9 Pressups
9 FS 50/35
3min rest
9 Burpees over bar
9 DL 50/35
3min rest
800m Run FT
27 Dec Friday 28/12/2018
25 min Pairs AMRAP
30 Deadlift 60/40
30 Squat Cleans 60/40
30 STOH 60/40
Alternate as needed
5 min rest
5 min Max T2B (pairs, alternating)
2 min rest
5 min Max lateral over bar burpees (pairs, alternating)
26 Dec Thursday 27/12/2018
45min E1.5MOM (5 rounds – 90sec each station)
200m Run
30 DB Snatches 22.5/15kg
30 Wallballs 9/6kg
20 Pullups
15/12 cal Assault Bike
REST
Have fun burning those extra Xmas calories off 😜
23 Dec Monday 24/12/2018
WOD: 12 Days of Christmas
1 Sumo Deadlift High Pull
2 Wall Climbs
3 Front Squats
4 Power Cleans
5 Pull Ups
6 Power Snatches
7 Toes to Bars
8 Deadlifts
9 Burpees
10 Shoulder to Overheads
11 Press Ups
1 Block Run
Format =
1
2 1
3 2 1
4 3 2 1
5 4 3 2 1
6 5 4 3 2 1
7 6 5 4 3 2 1
8 7 6 5 4 3 2 1
9 8 7 6 5 4 3 2 1
10 9 8 7 6 5 4 3 2 1
11 10 9 8 7 6 5 4 3 2 1
12 11 10 9 8 7 6 5 4 3 2 1
20 Dec Friday 21/12/2018
Skill: 10 minute Double Under Ladder
5, 10, 15, 20, 25, 30, 35, 40, 45, 50 then back down again
Each set must be unbroken, if you trip you must start that set again.
3 RFT
50 Deadlifts 75/50
50 Box Jump Overs
50 KB Snatches 24/16
50 Air Squats
2 minutes rest
Note: Air Squats=Full depth at the bottom, full lock out at the top, don’t compromise reps for speed 💪
19 Dec Thursday 20/12/2018
Skill: Handstands
20 minutes working on:
Kicking up into the Handstand (on the wall)
Handstand Holds (supported and unsupported)
Handstand Walking
WOD:
20 min AMRAP
20 Hand Release Press-ups
20 KB Swings 32/24
200m Run
18 Dec Wednesday 19/12/2018
14 min EMOM
- 1-7 Ring Muscle Ups
- 3 Squat Cleans 100/65
WOD:
4 RFT
15 C2B Pull Ups
30 Wall Balls
17 Dec Tuesday 18/12/2018
Strength:
Back Squat 5×5 – Building
Conditioning:
7 min AMRAP
7 HSPU
7 Thrusters 45/30
3min rest
7 min AMRAP
7 Burpee over bar
7 OHS 45/30
16 Dec Monday 17/12/2018
I
Conditioning
3 × 800m Run
Work:Rest = 1:1
WOD:
10 RFT
10 T2B
10 Push Press 60/40
30 Double Unders