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.
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