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Maandag 26 December
Boxing day, so no classes – Open gym only :)
Tuesday 27 December
Warming-up
10 min EMOM
6 Burpee shuttle run
12 air squats
6 strict toes-to-bar
Conditioning
5 rounds, each round for time, of
Row/ski/bike
750 M moderate pace
Rest 45 sec
250M sprint
*Rest 2:30 between rounds
*The focus should be on the 250 m Sprint. Keep checking the consistency of these intervals. The 750 m should be easy repeatable for 5 rounds
Wednesday 28 December
Warming-up
4 RFQ:
12 KB bottoms up shoulder presses L/R
12 Scapular pull ups
12 light weighted reverse grip barbell rows
Weightlifting – Barbell cycling clean and jerk
Max power clean and jerks 50/35Kg
Rest 5 min
Then 3 rounds:
90% max power clean and jerk
rest 1:30 min
70% max power clean and jerks
rest 1:30 min
50% max power clean and jerks
*If you think you can’t do at least 15 reps with the RX weight. drop weight until you can
*Note your score
Workout
3 Rounds, each for time, of:
400 m ski/row or 800 m bike
30 db Hang clean and jerk 22.5/12.5KG
Rest 1:30 min
400 m ski/row or 800 m bike
20 DB hang clean and jerk 26/15KG
Rest 1:30 min
400 m ski/row or 800 m bike
10 DB hang clean and jerk @ 32/22.5KG
*Aim For unbroken rounds – not on your fastest time. Move efficient and controlled during your DB cycling
Thursday 29 December
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
Gymnastic work
6 min EMOM every 2 min
20 pull-ups
6 min EMOM every 2 min
15 chest to bars
6 min EMOM every 2 min
5 Bar muscle ups
*Rest as needed between the EMOM’s
Friday 30 December
Warming-up
3 Rounds for quality of:
10 L/R Single arm bottoms-up kettlebell press- light
10 Push ups
6 burpees
45” wall sit
Gymnastic work
4 rounds for quality
1 legless rope climb -> 1 rope climb (unbroken)
50 Double unders
1 legless rope climb -> 1 rope climb (unbroken)
50 double unders
Buddy workout
AMRAP 12 YOU GO I GO
16 Alternating DB Snatches
24 Alternating Box step ups 60/45CM 1x 22.5/15Kg
16 Sandbag/D-ball pick ups
*you can divide the reps however you want
Saturday 31 December
Warming-up
5 min AMRAP For quality
12 Jump squats
12 cal echo bike
20 m Sandbag carry, pick load
Weightlifting – clean
1x 10 Full cleans at 65%
1x 8 Full Cleans at 70%
1x 6 Full cleans at 75%
4 x 4 Full clean, pick load
*Build up to a heavy barbell cycling of 4 T&G Cleans
Workout
4 RNDS, each for time, of
10 M Handstand walk
5 Devils presses 2x 22.5/15KG
50 M Farmer carry 2 x 22.5/15KG
5 Devils presses
10 M Handstand walk
*Try to push yourself though this workout, and do not drop the DB after you pick them up. Go for fast unbroken rounds in this
*1:30 min rest between rounds
*3:00 Time cap for each round
Sunday 1 January
Gym is closed