Month: December 2018

For Time and Reps: P1: Run 200m P2: Max Handstand Pushups (swap) P1: Run 400m P2: Max Thrusters 60/40kg (swap) P1:Run 700m P2: Max Weighted Step Ups 30/20kg (swap) Finish with 100 Front Squats

‘Filthy Fifty’ • 50 Box Jumps, 60/50cm • 50 Jumping Pull-Ups • 50 Kettlebell Swings 24/16kg • Walking Lunge, 50 steps • 50 Knees to Elbows • 50 Push Press 20/15kg • 50 Back Extensions • 50 Wallballs, 9/6kg • 50 Burpees • 50 Double Unders

EMOM x 15 -6 Heavy Push Press -9 Supine Ring Row (as hard as possible) -12 Box Jumps 70/60cm 3 Minutes Rest EMOM x 15 -2 Rope Climbs -7 Handstand Pushups (as hard as possible) -50 Double Unders

Back Squat 5-5-5-5 Row 200m every 5 minutes. ..in the meantime complete as many rounds as possible of: 2 Deadlift 120/80kg 2 CTB Pullups 10 V-ups 4 Deadlift 4 CTB Pullups 10 V-ups 6 Deadlift 6 CTB Pullups 10 V-ups 8 Deadlift 8 CTB Pullups 10 V-ups …etc for 25 Minutes

’12 Days of Christmas’ If you have something to dress ‘Christmas’ wear it! 12 Rounds as follows: 1 Tyre Flip 200m Run 3 Devils Press 22.5/15kg 4 Power Clean 60/40kg 5 Front Squat 6 Push Press 7 Calorie Bike or Row 8 KB Snatch 9 Wall Balls 9/6kg 10 Box Jump Overs 11 Toes To…

20 minute amrap: Max DB Bench Press 400m run 5 muscle ups 400m run

20 minute amrap: Max DB Bench Press 400m run 5 muscle ups 400m run

Partner Workout for time (share reps, one working at a time) 60 Wall Balls 30 CTB Pullups 15 Hang Power Snatch 50/35kg 80 Wall Balls 40 CTB Pullups 20 Hang Power Snatch 50/35kg 100 Wall Balls 50 CTB Pullups 25 Hang Power Snatch 50/35kg Run 700m together

3 Minutes: 400m Row Max Burpees to touch 3 Minutes: 30 Back Squats @ 3/4 Bodyweight Max Burpees to touch 3 Minutes: 30 Toes To Bar Max Burpees to touch 3 Minutes: 20 Cal Bike Max Burpees to touch 3 Minutes: 30 Supine Ring Rows Max Burpees to touch *Rest 1 minute between each 3…

Benchmark of the month ‘Elizabeth’ 21-15-9 reps for time of: • Clean 62/43kg • Ring dips