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Monday 2 January
Warming-up
3 rounds for quality
10 scapula pull ups
10 inchworm
10 strict press (empty barbell)
Bodyweight Strength
EMOM 12 alternating
10-15 push-ups
8-12 strict pull ups
16 pistols
Workout
For time
75 ground to overhead 42/30KG
every 3 min starting at 0:00
25 wallball shots 9/6
sandbag carry 30 M 90/65KG
*Repeat until you reach 75 G2O reps
*time cap 18 min
Tuesday 3 January
Warming-up
3 RNDS for quality of:
100M A-skip
12 L/12 R leg swings
50M Hip opener L R
Workout
5x 800 M Run
Go every 6 min
Stay consistent through all 6 rounds
Wednesday 4 January
Warming-up
EMOM 9
40 Double unders
20 KB Swings -light
AMRAP Air squats
Workout
5 Rounds, each for time, of:
12 bar facing burpees
15-12 Toes-to-bar
Time cap each round 2 min
*Rest 1:30 between rounds
*Go Easy through the burpees and try to stay unbroken on the TTB
Accessories
AMRAP for quality 8 min
10 ML/R Single arm Bottoms-up kettlebell carry, pick load
6 D-Bal pick-ups
10 Seated DB Z press
*Athlete choice on load
Thursday 5 January
Warming-up
3 rounds for quality
45” machine
1 min hollow body
45” wall sit
Weightlifting
1x 2 hang squat cleans + 2 front squats
1x 2 hang squat cleans + 2 front squats
1x 1 hang squat cleans + 1 front squats
1x 1 hang squat cleans + 1 front squats
*start at 65% 1RM and build over the 5 sets. Don’t go over 90%
*Rest 2 min between sets
Workout
AMRAP 10 MIN
19 cal Row
20 Pistols
*If you feel solid on the pistols and you can push the pace, you will need to slow down a bit on the row to keep your heart rate on point.
Friday 6 January
Warming-up
3 rounds for quality
15 air squats
10 push ups
5 strict pull ups
Buddy workout
“EOD 133” For time (with a partner):
65 Front squats (From Rack) 60/42KG
65 Kettlebell swings 32/24KG
16 partner over burpees
400 M Run
65 Hang power cleans 60/42Kg
65 Single arm Kettlebell presses 24/16KG
16 partner over burpees
400 M Run
65 C2B
65 Box Jumps
16 partner over burpees
400 M Run
65 Push ups
65 Pendlay barbell Rows
16 partner over burpees
Saturday 7 January
Warming-up
3 rounds for quality
10 inch worm to push-up
10 burpees
30” handstand hold
Gymnastics skills
10 min handstand walk practice
*Challenge yourself with obstacles or more volume
Workout
For time:
50 Double unders
20 deficit handstand push ups
10 Bar Muscle ups
Rest 1:30
50 Double unders
5 Bar muscle ups
10 deficit handstand push ups
5 Bar muscle ups
10 deficit handstand push ups
Rest 1:30
50 Double Unders
20 deficit handstand push ups
10 Bar Muscle ups
TC = 18 min
*I want you to focus the most on the bar muscle-up. Stay easy on the other movements so you can really work on that and get a good gauge of where your skill is
Sunday 8 January
Warming-up
6 min AMRAP for quality
20 M 1 KB front rack 1 KB overhead walk (switch after 10 M)
12 Light weighted Goblet squats
5 Jump squats – max height
Weightlifting – Back Squat
3×8 at 75% 1RM
15.1 + 15.1A CrossFit Open
15 min time window for:
9min AMRAP
15 TTB
10 Deadlifts 52/34Kg
5 snatches 52/34Kg
Then, from 9:00 -15:00
1 rep max clean and jerk
*With a running clock, complete 15.1, then move immediately to 15.1A. As soon as the clock reaches 9 min and workout 15.1 is complete, workout 15.1A will begin