METCON Metcon (AMRAP – Reps) -goal of the 3 wods is to get the first movement done as close to 2 mins as possible- In 5 mins 30 Burpee Box Jump Overs Max cal row in remaining time Rest 5 Mins In 5 mins 30 KB Step Ups 20/12KG Max Push Ups Rest 5 Mins […]

BACKSQUAT Weightlifting Back Squat (5 Rep Max) Build up to a 5 rep max which is a challenging weight with good technique throughout the movement Metcon (Time) 2 Rounds for Time 8 Back Squats 52.5/35kg 12 Deadlifts 52.5/35kg 16 Lunges Run 300m Tabata Finisher WB Russian twists/ alternating plank

12 DAYS OF CHRISTMAS Metcon (Time) 12 DAYS OF CHRISTMAS WOD 1.Deadlift 45/30KG 2.Ttb 3.Front Squat 4.Ring Dips 5.Back Squat 6.KB Swings 24/16 KG 7.Thrusters 8.Wall Balls 9.Burpee Pullups 10.Push Ups 11.OH Squat 12.Sdhp Will ascend like the Christmas Song, 12 Days of Christmas 1….1,2….1,2,3,…..1,2,3,4…. Dont forget to wear something Chrismasy.

CLEAN AND JERK Weightlifting Clean and Jerk (2 Hang Cleans + 1 Jerk) Build up to a challenging weight with good technique Metcon (AMRAP – Rounds and Reps) 9 Min AMRAP 15 Front Squats 42.5/30kg 15 Russian Swings 24/16KG

METCON Metcon (AMRAP – Rounds) 35 min EMOM  1.    14 KB Snatch24/16KG 2.    15/12 Cal Row 3.    14 KB Step Ups ( one KB) 4.    (X) Strict HSPU – choose a # that challenges you for 7 rounds 5.    30 mountain climbers

SNATCH Weightlifting Snatch (Hang Snatch 3-3-3-3-3-3) Build up to challenging weight with good technbique Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 30 Air Squats 12 Hang Snatch 35/25kg 9 TTB

PUSH PRESS Weightlifting Push Press (4×4) Superset with 6-8 Strict Pull-Ups & KB 3 Point Rows Metcon (AMRAP – Reps) 9 Mins Bar Touching Burpee’s * 8 KB Hang Clean & Jerk at the start of each min 24/16KG

PARTNER WOD Metcon (AMRAP – Rounds and Reps) 32 Min Partner AMRAP Run 400m or Row 500m 10 Deadlifts 100/70kg 10 Pull-Up’s 10 Lateral Burpee’s Alternate Burpees throughout Rest 7 mins Finisher: Tabata Dish/Plank

BACK SQUAT Weightlifting Back Squat (Back Squat 1×5 @75{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 3×5@80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}, 1×5@85{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960}) Last week the heaviest repetition was 80{133c6d4ceb66170b4d34c1d845b15f4d4ed274fb3f984b290a81d0ccc348b960} so this will will increase in weight Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 SDHP 52.5/35kg 8 Front Rack Reverse Lunges 12 Hand Release Push-Up’s

WILDCARD WOD Metcon (AMRAP – Rounds and Reps) 30-20-10 Partner WOD 40 minutes 30-20-10 Row OH lunges plate 20/10Kg 30-20-10 Goblet Squat 24/16kg push ups 30-20-10 Deadlift 80/55kg Russian Twists 9/7KG Partner A starts on 30 calorie Row while partner B starts 30 OH plate lunges. Partners change for 20, 10 etc