MONDAY 7 DECEMBER

WEEKEND WASHOUT #1

10 Rounds Alternating Stations (5 per Station)

2 mins on: 1 min off

Station 1

60 – Double Unders (plate hops/ 90 single skips)

Max Wall Balls for Score

Station 2

18 – Box Jump Overs

Max Kb Swings for Score @24/16kg

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TUESDAY 8 DECEMBER

OVERHEAD STRENGTH

Starting Every 2 Mins for 6 sets with escalating weight, complete –

12 – 10 – 8 – 6 – 4 – 2 Push Press (Full 2 second pause at the top of each rep)

HANG IN THERE #1

AMRAP 7

2 – 4 – 6 – 8 – 10 – etc

-Hang Power Clean @ 50/30kg (40/20)

-Push Jerk (Push Press)

-Back Squat

Rest 5 Mins

For Time (Cap 7 mins)

Starting with your last complete Round, work your way back down to Zero

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WEDNESDAY 9 DECEMBER

GYMNASTIC CONDITIONING TEST

3 Rounds             

1 min Max Pull Ups

30 Secs Rest

1 min Max T2B/V-Ups (tuck ups)

30 secs Rest

1 min Max Push Ups

30 secs Rest

DEADLY DUMBBELLS #1

6 RFT:

Left Arm “Lucifer Press”

30 Double Unders

Right Arm “Lucifer Press”

30 Double Unders

*** “Lucifer Press” ***

As an unbroken complex

3 – Devils Press

3 – DB Thrusters

3 – DB Snatches

3 – DB Push Jerks

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THURSDAY 10 DECEMBER

STRONG PEOPLE ARE HARDER TO KILL #1 -Part A

10 Mins to Establish 1RM Deadlift

Rest 2 Mins

Max Deadlifts in 3 mins at 50% of 1RM for the day

10 Back Squats (adding weight every round)

STRONG PEOPLE ARE HARDER TO KILL #1 – Part B

AMRAP 5

750/600m Row

Max Lunges @40/30 or 30/20

Rest 5 mins

AMRAP 4

600/500m Row

Max Reverse Lunges

Rest 4 mins

AMRAP 3

350/250m Row

Max Lunge Complex

2 Forward Lunges (1 per leg)

2 Reverse Lunges (1 per leg)

** each lunge counts as 1 rep**

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FRIDAY 11 NOVEMBER

FLASH FRIDAY #1

With a 30 min Running Clock

For total time:

8 – 200m Sprints with 1min rest after each sprint (scale to 7 or 6 sprints if needed)

Then at the 23 minute mark

Max DB facing Burpees (7 mins)

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SATURDAY 12 DECEMBER

12 DAYS OF CHRISTMAS WOD

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