Tuesday 31st December
Gym Closed:
Gym Closed:
Strength:
Squat 5×5
Met Con:
70 wall balls 9/6kg
70 chest to bar pull ups
70 pistols
70 KB snatch 24/16kg (from ground)
Strongman:
14:00-15:00
Open Gym:
15:00-16:00
Met Con:
Jackie
1000m row
50 thrusters 20kg
30 pull ups
Strength Endurance:
5-12 handstand push ups on the min for 5 mins
then using an on the min format:
1 chest to bar pull up + 1 toes to bar on min 1
2 chest to bar pull up + 2 toes to bar on min 2
3 chest to bar pull up + 3 toes to bar on min 3
etc…until you cannot fit the allocated reps in that min.
Strength:
Front squat 5,5,5,5,5
Met Con:
Grace
30 clean & jerks 60/40kg
Met Con 2:
Annie
50,40,30,20,10
Double unders
Sit ups
Gym Closed:
Merry Christmas
Rest Day / Gym Closed:
Strength:
Snatch 3×3
Met Con:
8 rds
3 Cleans 85/60kg
15 Push ups
Finisher:
21/15/9
Pull ups with 30 sec rest between sets
Strongman:
14:00-15:00
Open gym:
15:00-16:00