ONLY 1 MORE SLEEP

SATURDAY TEAM TRAINING ON AN USUAL TOMORROW:

9:00am Lifting

10:00am Team style fun workouts.

ONLY 3 MORE SLEEPS

WOD
"12 Days of Christmas"

1. Rope Climb

2. Bar Muscle ups

3. Snatches - 60/40kg

4. Handstand Push ups

5. Front Squats - 60/40kg

6. Burpees

7. Pull ups

8. Box Jumps - 30/24"

9. Power Cleans - 60/40kg

10. Calories

11. Toes to Bar

12. Thrusters - 60/40kg

*This workout flows like the 12 days of Christmas song.

There are 12 rounds.

The first round is: just the 1 Rope Climb,

the second round is: 2 Muscle ups and 1 Rope Climb,

The third round is: 3 Snatches, 2...

WOD

"Partner WOD"
3 rounds for time of:

30 Deadball to Platform - 55/35kg

60 Wall Ball Shots - 20/14lb

STRENGTH

E.M.O.M - 12 mins

1-6 minutes: 3 Shoulder Press

7-12 minutes: 3 Box Squats

WOD

A.M.R.A.P in 3 minutes of:

30 Front Rack Lunges - 20/15kg

15 Burpees Over Bar

Max Calories

3 minutes rest

A.M.R.A.P in 3 minutes of:

25 Front Rack Lunges - 30/25kg

15 Burpees Over Bar

Max Calories

3 minutes rest

A.M.R.A.P in 3 minutes of:

20 Front Rack Lunges - 40/30kg

15 Burpees Over Bar

Max Calories

3 minutes rest

A.M.R.A.P in 3 minutes of:

15 Front Rack Lunges - 50/35kg

...

STRENGTH

Overhead Squats

2/2/2/1/1

WOD

A.M.R.A.P in 15 minutes of:

1/2/3/4/5/etc... Clean and Jerk - 70/50kg

1 round of "Cindy"

WOD

5km Run

200 Sit ups

*Break the Run and Sit up repetitions any way you like.

E.M.O.M - 8 minutes

1 Leg Less Rope Climb

WOD

3 rounds of:

15 Strict Toes to Bar

30 Box Jump Overs - 24/20"

20m Handstand Wall Walk

STRENGTH

Deadlifts - 1/1/1/1

*All sets above 80%

WOD

800m Run

21 Deadlifts - 100/70kg

21 Bench Press' - 60/40kg

600m Run

15 Deadlifts - 100/70kg

15 Bench Press' - 60/40kg

400m Run

9 Deadlifts - 100/70kg

9 Bench Press' - 60/40kg

WOD

10 rounds for time of:

6 Power Snatches - 50/35kg

8 Burpees Over the Bar

100m Run

1 minute rest

-Then-

10 minutes to find todays 1RM Hang Power Snatch