Tuesday 1 January
Buy In
W.O.D
"Happy New Year"800m run
10-8-6-4-2
Clean and Jerk 135/95
20-16-12-8-4 Toes to bar
800m run
800m run
10-8-6-4-2
Clean and Jerk 135/95
20-16-12-8-4 Toes to bar
800m run
All Workouts
800m run
10-8-6-4-2
Clean and Jerk 135/95
20-16-12-8-4 Toes to bar
800m run
Saturday 29 December
Buy In
W.O.D
"450"Teams of 2
100 slam balls 40/30
100 Thrusters 95/65
100 cal row/bike
50 box jump overs 24/20
50 Ring pushups
50 Clean and Jerks 95/65
Post W.O.D.
Friday 28 December
Buy In
3x5/5Single leg RDL
Pass throughs
10 wall squats
W.O.D
Toe to bar skills"The Joker"
10-1
DB Push Press 50/35
Deadlift 225/155
Toes to bar
Post W.O.D.
Roll glutes and low backThursday 27 December
Buy In
single leg RDLFront rack mobility
W.O.D
"Quad ladder"5rds
400m run
40 DU
6 strict pullups
7 Front squats(floor)
155/105, 185/125, 205/135, 225/155
Post W.O.D.
Roll quadsSaturday 22 December
Buy In
W.O.D
Teams of 20:00-15:00
70 wallball 20/14
max rds
10 Deadlift 225/155
50 Dbl unders
50m SOL carry 50/35(both partners!)
15:00-20:00 rest
20:00-completion
3rds
50 Wallballs 20/14
20 power cleans 135/95
100 Double unders
Post W.O.D.
Friday 21 December
Buy In
ankle mob3x
5/5 lat lunges
7 kang squats
10 pvc OHS
W.O.D
2 power snatch+1 OHS EMOTMx10 min3rds
10 power snatch 115/75
20 box jump overs 24/20
20 DB Box Step ups 50/35
Post W.O.D.
Roll lower back and quadsThursday 20 December
Buy In
W.O.D
3x5/5 windmills
8 strict pullups
3rds
1 min max reps
Row cal
DB Push Press
Jumping squats
Abmat situps
Bike cal
Rest 1 min
Post W.O.D.
Roll glutes, tricep stretchWednesday 19 December
Buy In
Rope climb skillsW.O.D
Back squat 3x6 75%12 min AMRAP
10 Front rack lunges 115/75
2 rope climbs
Post W.O.D.
Roll quadsCouch stretch
Tuesday 18 December
Buy In
Banded warmupW.O.D
2 power cleans EMOTMx8 up to wod weight
1rd every 3 minx6
4 Strict HSPU
6 Power cleans 205/135
8 TTB
100m sprint
Post W.O.D.
Roll glutes/low backMonday 17 December
Buy In
3x10 sec bar hang
7 YTA
5/5 windmills
W.O.D
Bar MU monday50 DB hang CJ 50/35
100 DU
40 Pushups
100 DU
30 cal bike
100 Du
10 Bar MU
Post W.O.D.
Roll lats, tricep stretchResources
