Sunday, December 30, 2018

Monday 31st December 2018



Back Squats
  • ·       6-6-6-6-6

EMOM 12 mins
  • ·       1 Deadlift
  • ·       1 Hang Power Clean
  • ·       1 Hang Squat Clean
  • ·       1 Squat Clean

Finisher (optional)
  • ·       3 x 30 hollow rocks
  • ·       3 x 6 shuttle sprint
  • ·       Skills?


Friday, December 28, 2018

Saturday 29th December 2018


Jag 28 (mod)
  • ·       Run 800m
  • ·       28 KB Swings (32/20)
  • ·       28 Pull Ups
  • ·       28 Sumo Deadlift High Pull - KB
  • ·       28 Push Ups
  • ·       Run 800m


Thursday, December 27, 2018

Friday 28th December 2018



DB Bench Press
  • ·       10-10-10-10

Unstable Press
  • ·       4-4-4-4

3 Rounds
  • ·       30 KB Cleans
  • ·       30 Knee to Elbow


Wednesday, December 26, 2018

Thursday December 27th 2018



The Chief

5 x 3 minute AMRAP (rest 1 min between each)
  • ·       3 Power Cleans (60/40)
  • ·       6 Push Ups
  • ·       9 Squats




Sunday, December 23, 2018

Monday December 24th 2018



4 Rounds
  • ·       Sprint 200m
  • ·       15 KB Swings (24/16)
  • ·       12 Burpees


Light Diane
12-9-6
  • ·       Deadlift (70/45)
  • ·       Handstand Push Ups

Finisher (untimed) – 2-4 sets
  • ·       Deadball over shoulder
  • ·       Shuttle sprints  - 4 x 10m


Friday, December 21, 2018

Saturday 22nd December 2018



Hotshots 19

6 Rounds
  • ·       30 Squats
  • ·       19 Hang Power Cleans (60/40)
  • ·       7 Strict pull Ups
  • ·       Run 400m


On June 30, 2013, 19 members of the Granite Mountain Hotshots firefighting team tragically lost their lives while fighting a fire in Yarnell, Arizona.

Wednesday, December 19, 2018

Thursday 20th December 2018



Sumo Deadlift
  • ·       5-3-3-2-2-1-1-1

Bent Over Rows
  • ·        4 x 4

Bench Press
  • ·       4-4-4-4-4



Tuesday, December 18, 2018

Wednesday 19th December 2018



WOD
  • ·       50 Squats
  • ·       Run 200m
  • ·       40 Squats
  • ·       Run 400m
  • ·       30 Squats
  • ·       Run 600m
  • ·       40 Squats
  • ·       Run 400m
  • ·       50 Squats
  • ·       Run 200m

Curls
  • ·       3 x 10 (both arms)

Chin Ups
  • ·       3 x 5 (weighted if possible)

Handstand Hold or Walk

Sunday, December 16, 2018

Monday 17th December 2018



Back Squats
  • ·       8-8-8-8

6 Rounds
  • ·       Run 200m
  • ·       15 Burpee Box Jumps
  • ·       12 KB Thrusters (6 each arm)


Tuesday, December 11, 2018

Wednesday 12th December 2018



Deadlifts
  • ·       5,5,3,3,2,2,2

18-15-12-9-6-3
  • ·       Goblet Squats (24/16)
  • ·       Toes to Bar
  • ·       KB Swings


Monday, December 10, 2018

Tuesday 11th December 2018



Bent Over Rows
  • ·       3 x 8

Renegade Rows
  • ·       3 x 8 (alternating arms)

WOD
  • ·       100 Double Unders or Run 400m
  • ·       10 Box Jumps
  • ·       15 Pull Ups
  • ·       20 Hang Power Cleans (30/20)
  • ·       25 Push Press (30/20)
  • ·       30 Squats
  • ·       25 Push Press
  • ·       20 Hang Power Cleans
  • ·       2015 Pull Ups
  • ·       10 Box Jumps
  • ·       100 Double Unders or Run 400m