Saturday 23rd Dec

0:00 - 23:00
A)
0:00 - 5:00
Emom x 5 - 5 full cleans @ (135,95)
1 min rest
Emom x 5 - 4 full cleans @ (145,100)
1 min rest
Emom x 5 - 3 full cleans @ (155,105)
1 min rest
Emom x 5 - 2 full cleans @ (165,110)

28:00 - 38:00

Emom x 10
2 x front squats (climbing as you go)

45:00 - 55:00
C)
80 x k/bell snatches (24,16)
-every time you put it down or change hands 8 x burpees over box (24,20)

Optional Accessories
1)
5 x Max ghr
With
5 x 10 c2b/pull ups
2)
5 x 15-25 banded pressdowns
With
5 x 10-15 dumbell curls
 

Friday 22nd Dec

0:00 - 30:00
A)
50,40,30,20,10 x cal row
27,21,15,9,6 x bar facing burpees
27 power snatches (75,55)
21 power snatches (95,65)
15 power snatches (115,75)
9 power snatches (135,95)
Max power snatches (155,105)
-if there is more then 10 of them stagger their start

37:00 - (not for time but quality)
5 x 5/3 muscle ups
With
5 x 12 barbell thrusters (95,65) (unbroken)
And
5 x 10 strict reverse grip pull ups

Optional Accessories
1)
50 x double unders
With
1 x leg less rope climbs
2)
5 x 30 back extensions
With
5 x 10 one arm land mine rows each side
 

Tuesday 19th Dec

0:00 - 25:00
A)
Back squats 5 x 3 @ 75% + 10kg of your 3 rep max
With
5 x 5 strict press (continue from last weeks)


28:00 - 40:00

Open wod
14.2 / 15.2
-every 3 minutes as long as you can. If you get the work done, rest until the next 3 min before you start the next section. If you don't finish the work within the 3 min your out.
0:00 - 3:00
2 rds
10 x OHS (95,65)
10 x c2b/pull ups
3:00 - 6:00
2 rds
12 x OHS
12 x c2b/pull ups
6:00 - 9:00
14 x OHS
14 x c2b/pull ups
9:00 - 12:00
16 x OHS
16 x c2b/pull ups


C)
47:00 - 57:00
Partner work / rest
5 rds each
10 x bar dips
5 x dead ball/sandbag to shoulder

Optional accessories
1)
5 x 10 bent lateral with a pause
With
5 x Max ghr
2)
5 x 8 strict t2b
With
5 x 20 lying band pull aparts

Monday 18th Dec

0:00 - 20:00
A)
10 rds
Every 2 min
3 x full snatches &
30 x double unders
-weight can go heavier as you go along

28:00 - 48:00

10 rds
Every 2 min
1 x power clean
1 x full clean
2 x split jerks &
8/6 x strict reverse grip pull ups
-weight can climb as you go along
-choose a pull up number that won't take more then two sets.


Optional accessories
1)
5 x 10 strict hspu
With
5 x 10 barbell rows
2)
5 x 10 one arm rows
With
5 x 30 back extensions

Saturday 16th Dec

0:00 - 25:00

A)

Front squats 5 x 5 @ 65% + 15kg

With

3 x 8/10 dumbell shoulder press

 

 

33:00 - 41:00

-put both scores up on the board, total reps

B)

8 min amrap:

1,2,3,4,5.....

K/swings (24,16kg)

B/B/T (95,65)

 

48:00 - 55:00

C)

7 min amrap:

2,4,6,8....

C2b/pull ups

Burpee box jump overs

 

Optional Accessories

1)

5 x 8 Pistols each leg

With

5 x 10 reverse grip barbell rows

2)

5 x Max ghr

With

5 x 10-15 two arm dumbell tricep overhead  extensions

Friday 15th Dec

0:00 - 15:00

A)

10 rds

Every 90 seconds

3 x power snatches

 

-record times on board

25:00 - 40:00

B)

"DT"

5 rds

12 x dead lifts (155,105)

9 x hang power cleans

6 x push jerks

 

-record total reps on board

45:00 - 52:00

C)

7 min amrap

15 x wall balls

30 x double unders

 

Optional Accessories

1)

5 x 10 pause bent laterals

With

5 x 10 one legged k/bell dead lifts

2)

3 rds

45 second side plank each side

60 second plank

60 second rest

 

 

 

Thursday 14th Dec

A)

0:00 - 28:00

A)

5 x 8 deficit dead lifts + 10kg

With

Bench press 3 x 8

5 x 8 dead lifts from the rack/mat

 

-put time on Board and scale:

36:00 - 50:00

B)

2k row

Emom 2 bar muscle ups/ 5 x c2b/ 5 x pull ups

 

C)

52:00 - 56:00

-put reps on the board

4 min amrap:

T2b

 

Optional Accessories

1)

5 x 12/8 x dips

With

5 x 10 one arm rows

2)

5 x 10-15 dumbell curls

With

5 x 20 single leg calf raises

Wednesday 13th Dec

A)

30 min gymnastics

 

B)

15-20 min to do this:

Work up to a 15 meter max overhead yoke carry

And 30 meter max farmers carry

 

C)

2 rds each

Prowler races

High handles 20 meters

Low handles 20 meters

-not crazy heavy, a weight they can keep moving.

-make sure they go against someone and create a fun vibe and energy.

 

D)

If time:

2 rds each sled pull races

20 meters there and back

 

Tuesday 12th Dec

0:00 - 27:00

A)

Back squats 5 x 7 @ 70% + 10kg 3 rep Max

With

5 x 5 strict press (continue from last weeks)

-if you get all 5's go heavier by 2.5kg next time

 

36:00 - 48:00

-record score (total reps)

B)

12 min amrap

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups

(Main site wod)

-if there are more then 10 people, get the faster ones to start first and the slower athletes to start 3 minutes later.

-make sure no one drops an empty bar.

 

52:00 - 57:00

C)

5 min amrap

10 x burpees

1 x rope climb

 

Optional Accessories

1)

5 x 6/3 muscle ups

With

5 x Max ghr

2)

5 x 8-12 one arm landmine rows

With

5 x 30 Russian twists

Monday 11th Dec

0:00 - 20:00

A)

10 rds

Every 2 min

3 x full snatches &

7/5 x strict pull ups

-weight can go heavier as you go along

-choose a pull up number that takes no more then 2 sets to achieve.

 

28:00 - 48:00

B)

10 rds

Every 2 min

1 x power clean

1 x full clean

2 x split jerks &

30 x double unders

-weight can climb as you go along

 

Optional accessories

1)

5 x 10 strict hspu

With

5 x 10 barbell rows

2)

5 x 8 Strict t2b

With

5 x 30 back extensions

 

Friday 8th Decemeber

A)

0:00 - 15:00

-record time on board 

5 rds

For time:

3 x power snatches (135,95)

6 x OHS (135,95)

9 x c2b/pull ups

-the snatch weight should be a weight you could touch and go fresh or at least for the first set.

 

23:00 - 49:00

B)

5 rds

10 x strict hspu

2 x rope climbs

50 x double unders 

 

Optional accessories 

1)

5 x max muscle ups

With

5 x 10 one arm rows

2)

5 x 12 pistols

With

5 x 10 one legged dead lifts 

Thursday 7th December

 

 

0:00 - 28:00

A)

Dead lifts 5 x 5 @ 70% + 10kg

With

Bench press 3 x 8

-work up to a heavy 3 rep max bench after your 8's.

 

35:00 - 55:00

B1)

0:00 - 9:00

21,15,9

Dumbell power cleans (22.5,15kg)

Bar dips

B2)

10:00 - 20:00

3 rds

21 x wall balls

10 x c2b/pull ups

21 x cal row

 

Optional Accessories 

1)

5 x 10 bent lateral complex

2)

3 rds

45 seconds side plank each side

60 seconds plank

60 second rest

Tuesday 5th Dec

Tuesday

 

0:00 - 25:00

A)

Back squats 5 x 3 @ 75% + 5kg of your 3 rep max

With

5 x 5 strict press (continue from last weeks)

-if you get all 5's go heavier by 2.5kg next time

 

33:00 - 53:00

B)

20 min amrap

2 x power cleans (135,95)

2 x bar muscle ups / strict pull ups

200 x row

3 x power clean 

3 x bar muscle ups

300 x row 

4 x power cleans 

4 x bar muscle ups

400 x  row

And so on

 

Optional Accessories 

1)

5 x 10 strict pull ups

With

5 x Max ghr

2)

5 x 20 lying band pull aparts 

With

5 x 20 Landmine twists