MONDAY 14 DECEMBER
2020 REMIX #1
5 Rounds (35mins)
1 min – Max Cal Row
20 Secs Rest
1 min – Max Double Unders (Single Unders/Plate Hops)
20 Secs Rest
1 min – Max Box Jump Over
20 Secs Rest
1 min – Alt Dumbell Snatches
Rest 2 mins
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TUESDAY 15 DECEMBER
2020 REMIX #2
AMRAP 8
50 – Power Clean @60/50kg or 50/35kg or 40/25kg
Max Bar Facing Burpees
Rest 4
AMRAP 8
50 – Bar Facing Burpees
Max Power Clean @60/50kg or 50/35kg or 40/25kg
Rest 4 mins
For time (Cap 6mins)
30 – Power Clean @60/50kg or 50/35kg or 40/25kg
30 – Bar Facing Burpees
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WEDNESDAY 16 DECEMBER
2020 REMIX #3
5 Rounds
AMRAP 5
600/400m Row Buy in
Max Single Arm Alternating Devils Press
Rest 5 Mins
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THURSDAY 17 DECEMBER
SUPER GLUTE COMPLEX
Every 2 mins for 7 rounds with a moderate weight
“Super Glute Complex”
4 – Back Squats
6 – Reverse lunges
4 – Back Squats
6 – Lunges
2020 REMIX #4
AMRAP 15
40 – Double Unders
20 – KB Swings
40 – Double Unders
20 – Unbroken Wall Balls
** Collect your legs on the way out 😊
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FRIDAY 18 DECEMBER
2020 REMIX #5
2 Rounds
AMRAP 4
Max Meter Row
Rest 2 mins
AMRAP 4
Max Meter Run around the Island
Rest 2 mins
AMRAP 4
200m Row Sprint : 200m Recovery Row
Rest 2 mins
AMRAP 4
100m MAX EFFORT Run Sprint : 100m Slow Jog
Rest 4 mins after Round 1
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SATURDAY 19 DECEMBER
“Super – Shitsu”
In teams of 2 complete:
160 – Thrusters @60/40 or scale as needed
Every time you switch both partners do 3 burpees
