Monday 18th - Saturday 23rd DEC

MONDAY
Strength:
EMOM for accumulate holding weight across
Mins 1-4: 5 front squat
Mins 5-8: 3 front squat
Mins: 9-12: 1 front squat


Conditioning:
3 rounds
Run 400m
20 pullups
10 squat cleans @ 70/45kg


TUESDAY
Strength:
A1: 6 Deadlift from deficit
A2: 12 weighted butterfly situp
x 4


Conditioning:
25 KB swings @ 24/16kg
25 box jump overs @ 60/50cm
25 Alternating KB Snatch
25 box jump overs
25 KB alternating Clean and jerk
25 box jump overs
25 KB swings


WEDNESDAY
Strength:
Clean and jerk
1rm


Conditioning:
Max AB Cals in 1minute


REST


AMRAP in 5 minutes
20 double unders
5 burpees


‘SWOD’
Hang snatch
1rm


A1: Push press
4,4,4,4
A2: Supinated pullup
4,4,4,4


Tabata mash up (20/10 x 8)
Strict press
Bent over row


THURSDAY
Strength:
A1: 1-3 rope climbs
A2: 16 BB woodchop
x 4


Conditioning:
AMRAP in 14 minutes
1km row (buy in)
+ 3 T2B
+ 3 deadlift @ 100/70kg
I.e 6 and 6, 9 and 9...


FRIDAY
Strength:
EMOM for accumulate holding weight across
Mins 1-4: 5 OH squat
Mins 5-8: 3 OH squat
Mins: 9-12: 1 OH squat


Conditioning:
3 rounds each on a 4 minute timer for accumulate reps/ resting 2 between
20/15 cal AB
Run 200m
Max back squats (off floor) @ 60/40kg in remainder


Saturday
12 days of Christmas 🎅🏽 WOD


In PAIRS for time:
1 CLUSTER, 60/40
2 00M RUN
3 Bar Muscle Ups/Chest to Bar Pullups/Pullups/Ring Rows
4 Power Cleans, 60/40
50 DU’s as a pair
6 Box Jumps
7 Burpees
8 Front Squats 60/40
9 Wall Balls
10 KB Swings 32/24
11 CALS AB
12 Front Rack Lunges, 60/40


*Performed like the song, 1 Cluster THEN 200m run, 1 Cluster THEN 3 Bar Muscle Ups, 200m RUN, 1 Cluster etc.

**Each partner to complete number of reps themselves. ie. both need to complete 6 box jumps each. They can be completed by breaking them up.