• Monday 14 December – Saturday 19 December

    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

    ——————————————————————————————————————–

    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

    ——————————————————————————————————————–

    WEDNESDAY 16 DECEMBER

    2020 REMIX #3

    5 Rounds

    AMRAP 5

    600/400m Row Buy in

    Max Single Arm Alternating Devils Press

    Rest 5 Mins

    ——————————————————————————————————————–

    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 😊

    ——————————————————————————————————————–

    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

    ——————————————————————————————————————–

    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

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  • Monday 7 December – November 12 December

    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

    ——————————————————————————————————————–

    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

    ——————————————————————————————————————–

    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

    ——————————————————————————————————————–

    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**

    ——————————————————————————————————————–

    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)

    ——————————————————————————————————————–

    SATURDAY 12 DECEMBER

    12 DAYS OF CHRISTMAS WOD

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  • Monday 30 November – Saturday 5 December

    MONDAY 30 NOVEMBER

    WEEKEND WASHOUT #4

    Station 1

    5 Rounds of 45 secs on and 15 secs off (15mins)

    Barbell Thrusters

    Burpees to Plate

    KB Swings

    -Rest 4 Mins-

    Station 2

    5 Rounds of 45 secs on and 15 secs off (15mins)

    Cal Row

    No Push Up Burpee

    Alt DB Hang Clean and Jerk

    ——————————————————————————————————————–

    TUESDAY 1 DECEMBER

    OVERHEAD STRENGTH

    Every 90 seconds for 8 Rounds as an unbroken complex complete:

    5 – Push Jerks (60/40 or 50/35kg or 40/30kg or 30/20kg)

    3 – Push Presses

    1 – Strict Press

    HANG IN THERE #4

    For Time:

    21 – 18 – 15 – 12 – 9

    Hang Power Snatch @50/35 or40/30kg or 30/20kg or 25/15kg

    9 – 12 – 15 – 18 – 21

    Box Jump Over

    ——————————————————————————————————————–

    WEDNESDAY 2 DECEMBER

    GYMNASTIC CONDITIONING

    4 Rounds             

    40 secs Strict Pull Ups

    20 secs Rest

    40 secs Hand Release Push Ups

    20 secs Rest

    40 secs L-Sit Hang/ Knee-Raise Hang

    20 Secs Rest

    DEADLY DUMBBELLS #4

    AMRAP 20

    Max Single Arm Alt Devils Press With 8 Goblet Squats E2MOM

    ——————————————————————————————————————–

    THURSDAY 3 DECEMBER

    STRONG PEOPLE ARE HARDER TO KILL #4 -Part A

    Every 90 seconds of 15mins

    Complete 1 Heavy Power Clean (Escalating optional)

    STRONG PEOPLE ARE HARDER TO KILL #4 – Part B

    On a 15 Minute Running Clock

    0:00 – 4:59

    30 – Clean and Jerks @60/40kg or 50/35kg or 40/25kg or 30/15kg

    5:00 – 9:59

    25 – Clean and Jerks @80/55kg or 70/50kg or 60/40kg or 40/25kg

    10:00 – 15:00 Max – Clean and Jerks @100/70 or 80/55 or 70/50 or 50/35kg

    ——————————————————————————————————————–

    FRIDAY 4 DECEMBER

    FLASH FRIDAY #4

    Station 1

    Every 3 mins for 15 mins complete

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

    200m Run

    Rest 5

    Station 2

    250/200m Row 60 – Double Unders (60 plate hops/90 single skips)

    ——————————————————————————————————————–

    SATURDAY 5 DECEMBER

    HEY BUDDY #4

    “Mamma CrossFit”

    For Time (in pairs):

    AMRAP 40

    70/50 – Cal Row

    80 – Deadlifts @70/50kg or scale as needed

    70/50 – Cal Row

    70 – Cleans

    70/50 – Cal Row

    60 – Back Squats

    70/50 – Cal Row

    50 – Shoulder to Overhead

    0
  • Monday 23 November – Saturday 28 November

    MONDAY 23 NOVEMBER

    WEEKEND WASHOUT #3

    6 Rounds of:

    1 min – Max Cal Row

    1 min – Max No Push Up Burpee

    1 min – Max Double Unders

    1 min – Max Box Jumps 1 min – Rest

    ——————————————————————————————————————–

    TUESDAY 24 NOVEMBER

    OVERHEAD STRENGTH

    E3MOM for 5 Rounds:

    Max Strict Press until failure (50/35) or (40/30) or (30/20)

    Into Max Push Press until failure

    Into Max Push Jerk  until failure

    (NB: All UNBOKEN)

    HANG IN THERE #3

    AMRAP 7:

    3-6-9 and REPEAT

    Unbroken Hang Power Clean (40/30)

    Unbroken Thrusters

    **REST 3 MINS**

    AMRAP 5:

    2-4-6 and REPEAT

    Unbroken Hang Power Clean (50/35)

    Unbroken Thrusters

    **REST 3 MINS**

    AMRAP 3:

    1-2-3 and REPEAT

    Unbroken Hang Power Clean (60/40)

    Unbroken Thrusters

    ——————————————————————————————————————–

    WEDNESDAY 25 NOVEMBER

    GYMNASTIC CONDITIONING

    Tabata Push Ups

    Rest 2 Mins

    Tabata Tuck Ups/Sit Ups (NB: Tuck Ups are preferred)

    Rest 2 Mins

    Tabata Ring Rows

    DEADLY DUMBBELLS #3

    AMRAP 16:

    16 Alt DB Hang Power Snatch

    16 Alt Dumbbell Lunges

    16 DB Push Press 8 DB Weighted Burpee (no jump at the top)

    ——————————————————————————————————————–

    THURSDAY 26 NOVEMBER

    STRONG PEOPLE ARE HARDER TO KILL #3 -Part A

    E2MOM

    10-9-8-7-6-5-4-3-2-1

    Unbroken Deadlifts

    Adding Weight Each Round

    STRONG PEOPLE ARE HARDER TO KILL #3 – Part B

    For Time (Cap 20 mins)

    80 Back Squats (60/40/) or (50/30) or (40/20)

    Run 200m every time you drop the bar INCLUDING after the last rep

    ——————————————————————————————————————–

    FRIDAY 27 NOVEMBER

    FLASH FRIDAY #3

    2 Rounds:

    AMRAP 7:

    Max Meter Row

    REST 3 Mins

    AMRAP 7:

    Max 20m Shuttles

    REST 3 Mins

    ——————————————————————————————————————–

    SATURDAY 28 NOVEMBER

    Hey Buddy #3

    For Time (in pairs):

    200 Double Unders

    40 Cal Row

    60 American Swings

    40 Cal Row

    60 Deadlifts (60/40) or (50/30) or (40/20)

    40 Cal Row

    60 Push Jerks

    40 Cal Row

    60 Front Squats

    40 Devils Press

    1
  • Monday 16 November – Saturday 21 November

    MONDAY 16 NOVEMBER

    WEEKEND WASHOUT #2

    AMRAP 5

    20 – Double Unders

    20 – Barbell Back Squats

    Rest 2 mins 30 secs

    AMRAP 5

    20 – Double unders 

    20 – Barbell strict press

    Rest 2 mins 30 secs

    AMRAP 5 

    20 – Double Unders 

    20 – Barbell Thrusters

    Rest 2 mins 30 secs

    AMRAP 5

    60 – Double Unders 

    20 – Back squats

    20 – Strict Press

    20 – Thrusters

    ——————————————————————————————————————–

    TUESDAY 17 NOVEMBER

    OVERHEAD STRENGTH

    EMOM 10

    1 – Hang Power snatch + 3 – Overhead Squats

    HANG IN THERE #2

    AMRAP 6 

    40 – Hang Power Snatch @50/35 or 40/25

    Max Bar Facing Burpees

    Rest 3 

    AMRAP 6 

    40 – Bar Facing Burpees

    Max Hang Power snatch 50/35kg or 40/25

    Rest 3 mins

    For time

    20 – Bar Facing Burpees

    20 – Hang Power snatch 

    ——————————————————————————————————————–

    WEDNESDAY 18 NOVEMBER

    GYMNASTICS

    8 rounds

    40 Secs Max strict Pull Ups

    20 secs Rest

    40 secs Max V-Ups

    20 secs Rest

    DEADLY DUMBBELLS #2

    For Time (cap 25)

    24-22-20-18-16-14-12-10-8-6-4-2

    Alt DB Snatches 

    DB Box Step Ups 

    ——————————————————————————————————————–

    THURSDAY 19 NOVEMBER

    STRONG PEOPLE ARE HARDER TO KILL #2 -Part A

    Every 3 mins for 5 rounds 10 Front squats

    Increase weight each round 

    For max weight (must be unbroken)

    STRONG PEOPLE ARE HARDER TO KILL #2 – Part B

    AMRAP 15

    15-10-5 and repeat 

    Deadlifts @100/70

    10-20-30 and repeat 

    Wall Balls

    ——————————————————————————————————————–

    FRIDAY 20 NOVEMBER

    FLASH FRIDAY #2

    Every 2:30 for 6 rounds 

    500m row for time (max effort each round)

    Rest 5 mins

    Every 2:30 for 6 rounds

    400m Run (max effort each round) 

    ——————————————————————————————————————–

    SATURDAY 21 NOVEMBER

    TBA!

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