THURSDAY 03/01/2019

WARM UP- E2M x 6M (3 rounds) 8 muscle clean n press 8 bent over rows 15s side plank/ side STRENGTH/ ACCESSORY- EMOM 12 (4 rounds) 1- 10-12 Strict press 2- 12 DBL DB/KB rows from RDL 3- 45s Weighted plank CONDITIONING- 3 RFT 20 Push press @40/60kg 20 Bar facing burpees...

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WEDNESDAY 02/01/2019

WARM UP- EMOM 9 Min 1- 10 air squats + 4 reverse lunges/ side Min 2- 10s dead hang + 10 SLOW scap pull ups Min 3- 10 Deadlifts + 10 Muscle cleans STRENGTH- E2M x 8M (4 SETS) 1 Squat clean + 3 front squats (4 squats total) 3 Strict weighted pull ups> banded> ring...

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MONDAY- 31/12/2018

WARMUP- EMOM 12 (4 rounds) 1- 45s single skipping 2- 3 Push press + 3 Front squats + 3 Thrusters 3- 10s dead hang + 10 tight kipps SCF 2018- COMPLETE THE FOLLOWING FOR TIME: 20 Double unders> 40 Single skipps 18 Push press 20 Double unders> 40 Single skipps 18...

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SATURDAY 29/12/2018

Warm up- 8 minute running clock 10 PVC pass throughs 5 push ups 15 sec hollow hold 15 sec dead hang 100m run At 8 minute mark in your teams work through 4 pendlay row 4 hang power snatch 1 muscle up> 2 pull ups> 4 ring rows CONDITIONING- 30 minute running clock...

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FRIDAY 28/12/2018

WARM UP- 10 minute running clock 3 rounds of: 5 wall ball front squats 5 wall ball push press 5 crawling burpees 30 secs skipping After 3 rounds complete until 10min mark: 5 wall balls 5 burpees 5 DB push press/ side 10 Double Unders> attempts *After 3 rounds...

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THURSDAY 27/12/2018

WARM UP- EMOM 9 1- 30s machine 2- 10s hang + 10 tight kipps > 20s hang 3- 5 BB muscle clean n press + 4 reverse lunges CONDITIONING-  COMPLETE THE FOLLOWING FOR TIME: 40/60 cal bike OR 850/1100m row Then 10 Rounds for time 6 T2B> Hanging knee raises 5 DBL DB...

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SATURDAY 22/12/18

GENERAL WARM UP: 5 minutes 100m jog 5 burpees 30sec machine SPECIFIC WARM UP: Complete 3 reps of each movement until you’ve found your wod weight Goblet squats Sumo deadlift high pull KB>DB snatch Push press OH lunges WORKOUT: 12 days of christmas *in pairs...

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FRIDAY 21/12/2018

WARM UP: On a 10 minute clock 3 deadlifts 6 beat swings> negative ring dips/ push ups Rest 15 sec 1 muscle up> ring dip/push  up (practice timing in kip or control out of press) *increase weight each round* STRENGTH/ GYMNASTICS- 5 sets of 5 Deadlifts@75-80% 1RM...

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THURSDAY 20/12/2018

WARM UP: EMOM 12 (3 rounds) 1- 100m run 2- 20 banded good mornings 3- 8 bear hug squats + 8 wall ball push press 4- 10 russian swings + 10-15 sec hollow hold *light to moderate KB for warm up CONDITIONING- E3M x 30M Alternate between (5 rounds each) A- 20 Wallballs +...

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WEDNESDAY 19/12/2018

WARM UP: E3M x 9M (3 rounds) 5 negative push ups 20 sec side plank/ side 10 scap pull ups 20 banded pull aparts STRENGTH/ GYMNASTICS/ MIDLINE- E3M x 15M (5 rounds) 3 Floor press 6 strict pull ups> banded> negative> 2 x ringrows 15 HEAVY side bends/ side...

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