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

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

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

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

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!