Monthly Archives: December 2016

Saturday 31st December

Strength: 2 Cleans and 2 Jerks x 5 BB Cycling 3×10 Squat Snatch Met Con: 21,15,9 Stoh 60/40kg Toes to bar

Friday 30th December

Strength: Weighted Ring Dips 5×5 + 10 Unbroken Chest to Bar Pull Ups Met Con: 2 Rounds 50 Box Jumps 24/20″ 30 Handstand Push Ups 50 Deadlifts 70/47.5kg 30 Chest to Bar Pull Ups

Thursday 29th December

Strength: Squat 5×3 + 10+sec L Sit Met Con: 20 min AMRAP 5 Power Snatch 60/40kg 10 Ring Dips 15 Sit Ups

Wednesday 28th December

Strength: 5×2 Snatch BB Cycling 3×10 Power Clean and Jerk Met Con: Open WOD 16.2 4 mins to Complete 25 Toes to Bar 50 Double Unders 15 Squat Cleans 60/35kg If finished, proceed to 4 mins of: 25 Toes to

Tuesday 27th December

Conditioning: 6x 200m runs. 2 mins rest between Met Con: 5 thrusters 40/30kg 20 pull ups 10 thrusters 15 pull ups 15 thrusters 10 pull ups 20 thrusters 5 pull ups

Monday 26th December

Gym Closed

Saturday 24th December

12 Days of Christmas WOD: 1 Ball to Shoulder 75/50kg 2 Burpee Pull Ups 3 Handstand Push Ups Strict/RX 4 Power Cleans 80/50kg 5 Toes to Bar 6 Tiger Push Ups 7 Burpee Wall Balls 20/14lbs 8 KB Swings 32/24

Friday 23rd December

Strength: Squat 5×3 + 10 Strict Toes to Bar Met Con: 3 Rounds 500m Row 21 Wall Balls 12 Strict Ring Dips

Thursday 22nd December

Strength: Snatch 5×2 BB Cycling 3×10 Power Clean and Jerk Met Con: ‘Johnson’ 20 min AMRAP 9 Deadlifts 110/75kg 8 Muscle Ups 9 Squat Cleans 70/47.5kg

Wednesday 21st December

Conditioning: In a Team of 4 Complete 5000m Row – change every 250m Strength: On the Min for 10 Mins 1 Bear Complex (Power Clean + Front Squat + STOH + Back Squat + STOH) Finisher: Toes to Bar 3×15