Saturday the 16th of December we will be having a Christmas competition in the Gym, Staring at 10:00 am followed by our Christmas dinner at the Olive Tree if you interested in joining either event please put your name on the board in the gym or ask one of the coaches for more information.
Monday
Pause Front squat 3-3-3-3-3
Every 3 minutes x 5
12/9 Calorie Echo bike
9 Thrusters 42.5/30kg
6 Bar Facing burpees
Tuesday
A1) Bench press 6-6-4-4-2-2
A2) Strict pull up 5 x 5-10
15 minute AMRAP
10 Toes to bar
20 Push ups
30 Kettlebell swings 24/16kg
400m run
50 Double unders
Wednesday
3 Rounds
9 minute AMRAP
1000/900m Echo bike
500/450m Row
500/450m Ski
400m run
AMRAP Wall balls
Rest 3 minute
Thursday
Power Snatch + Overhead squat
3 x 3+1 - 3 x 2+1 - 3 x 1+1
Every 6 minutes x 4
9 Power snatch 50/35kg
12 Handstand push ups
15/12 Calorie Echo bike
Friday
Turkish get up
3-3-3
EMOM x 20
Min 1 - Wall balls
Min 2 - Burpees
Min 3 - Ski
Min 4 -Rest
Saturday
In teams of 2
30 minute AMRAP
2000m row buy in
Then AMRAP
20 Burpee box jumps 24/20"
30 Wall balls
400m row
Hyrox
Monday
In teams of 3
9 minute AMRAP
Sled push (change every 12.5m)
Rest 2 minutes
9 minute AMRAP
Burpee box Jump over (change every 30 seconds)
Rest 2 minutes
9 minute AMRAP
Ski (change every 30 seconds)
Tuesday
A1) Cyclist squat 5 x 8-10
A2) DB RDL 5x8-10
B1) Floor Press 5 x 8-10
B2) Chest Supported row 8-10
3 rounds
15 Tricep push downs
15 Bicep curls
15 Lateral raises
Wednesday
3 Rounds
9 minute AMRAP
1000/900m Echo bike
500/450m Row
500/450m Ski
400m run
AMRAP Wall balls
Rest 3 minute
Thursday
A1) Push Press 5-5-5-5-5
A2) Chin up 5x 5-8
B) Alternating reverse lunge 5 x 16
EMOM x 10
Min 1 - 10 Russian Swings
Min 2 - 10 Box Jumps
Friday
8 minute AMRAP
800m run
Max ski
2 minutes rest
8 minute AMRAP
800m run
Sled rope pull
2 minutes rest
8 minute AMRAP
800m run
Max lunges
2 minutes rest
8 minute AMRAP
800m run
Max echo bike
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