Wednesday 12th December

A) Strength.. Overhead Squats: 5 x 5 @ 65-70% w/ 2 sec pause at the bottom B) With a running clock, complete each piece for time, within the allocated time frame.. 0:00 – 10:00 3 RFT: 25 Sit-ups 20 Single Arm DB C&J @ 22.5/15kg (10R/10L) 10:00 – 17:00 7 min AMRAP: 10 Air Squats […]

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Tuesday 11th December

Double Partner “Wittman” 14 RFT: 15 KB Swings @ 24/16kg 15 Power Cleans @ 40/30kg 15 Box Jumps @ 24”/20” *Pairs will work movement for movement until they complete all 14 rounds.

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Monday 10th November

A) Strength.. Bench Press: 5 x 5 @ 65-70% of 3RM B) 3 x 5 min AMRAP.. AMRAP #1: 5 SDHP@ 50/35kg 5 Push-ups 4:00 rest (must complete a 400m recovery jog) AMRAP #2: 5 Bent Over Row @ 50/35kg 5 HSPU 4:00 rest (must complete a 400m recovery jog) AMRAP #3: 5 Deadlifts @ […]

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Saturday 8th December

45:00 Min AMRAP: 400m Run 40 Goblet Squats @ 16/12kg 400m Run 40 Wall Balls @ 9/6kg 400m Run 40 KB Swings @ 16/12kg 400m Run 40 Wall Ball Lunges @ 9/6kg 400m Run 40 Pull-ups

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Friday 7th December

A) Strength.. Power Clean: i) Lift Off 5 x 3 @ 120% of 1RM Power Clean ii) EMOM x 12:00 min 1 Power Clean *Weight climbing in 3:00 min waves B)  Met-Con.. 7RFT: 10 Burpee to 6” target 20 Sit-ups

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Thursday 6th December

For Time: In teams of 3, complete the following work: – 300 KB SDHP @ 24/16kg – 100 Renegade Row @ 22.5/15kg – 100 KB taters @ 24/16kg – 50 Cal on Air Bike – 50 Sled Pushes @ 50kg (10m lengths) – 25 Rope Climbs – 25 Muscle Ups *Work can be done anyway, […]

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Wednesday 5th December

A) Strength.. Overhead Squats: 5 x 3 @ heavy weight *Barbell must be taken from the floor. B) Intervals.. Every 5:00 x 4 rounds: 300/250m Row 50 Double Unders 10 Single arm DB Clean and Jerks @ 22.5/15kg  (5R/5L) *The goal is to move as fast as possible, treat every round as if it were a […]

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