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Monday 31st December 2018

7:30am Class Only Today For Time: To start and every 2 min complete shuttle run before continuing through reps 50 Wall Balls 20/14lb 50 Push Ups 50 Sit Ups 50 OH Plate Lunges 15/10kg 50 Deadlifts 60/40kg 5 Wall Climbs

Saturday 29th December 2018

Partner WOD For Time: 21-15-9 Box Jump Overs 24/20" Power Cleans 60/42.5kg Chest to bar pull ups Front Squats 60/42.5kg Push Jerks 60/42.5kg * Tag in and out as needed

Friday 28th December 2018

Classes today at 7:30am & 5:30pm 3 rounds for time: 15 Power Snatch 35/25kg 15 Toes to bar 30 Double Unders

Thursday 27th December 2018

Classes today 7:30am & 5:30pm 5 rounds, each round for time, of: 15/12 Row Calories 10 Unbroken Thrusters, 42.5/30 kg 8 Ball Slams, 15/12 kg

Monday 24th December 2018

Christmas Eve Dress Up WOD 12 Days of Christmas 1 Squat Snatch 40/30kg 2 Box Jumps 24/20” 3 Wall Balls 20/14lb 4 Pull Ups 5 Push Press 40/30kg 6 Jumping lunges 7 Push Ups 8 Alt DB Hang Power Clean 22.5/15kg (4 on each side) 9 Burpees 10 KB Swings 24/16kg 11 Deadlifts 40/30kg 12 Thrusters 40/30kg * Completed like the song; 1 Squat Snatch then 2 Box Jumps and 1 Squat Snatch Then 3 Wall Balls, 2 Box Jumps and 1 Squat Snatch etc

Friday 21st December 2018

AMRAP in 15 min: 100 Double Unders 50 Alternating DB Snatch 22.5/15kg 40 Pistols 30 V Ups 20 Thrusters 42.5/30kg 10 Muscle Ups Extra Gains #3 3 times through (18:00 total): On the 2 min: Row 400/330m @ 2K Pace + 8 seconds Row 400/330m @ 2K Pace + 4 seconds Row 400/330m @ 2K Pace (Scale to 2 times through and/or reduce the distance if 2K pace is more than 8 min)

Wednesday 19th December 2018

Deadlift 10-10-10-10-10 Extra Gains #2 5 rounds for time: 8 DB Hang Clean and Jerk 22.5/15kg (4 on each side) 7 Ball Slams 15/12kg 9/6 Assault Bike Calories

Tuesday 18th December 2018

5 rounds each for time: 15/12 Cal Row 12 Shoulder to Overhead 42.5/30kg 12 Lateral Barbell Burpees Rest between rounds

Monday 17th December 2018

Snatch EMOM for 8 minutes (increase weight each minute): Minutes 1-4 Hang Power Snatch + Power Snatch Minutes 5-8 Power Snatch Then spend the next 5 min attempting no more than 3 more lifts to find a 1RM Power Snatch AMRAP in 12 min: 10 Power Snatch 50/35kg 20 Box Jumps 24/20” 30 Wall Balls 20/14lb Extra Gains #1 7 x 30m prowler push (down and back) 30 sec rest after each round Men 20kg Women unloaded

Saturday 15th December 2018

4 x Max Reps in 4:30: Run 400m 1 round of Cindy (5 pull ups, 10 push ups, 15 squats) Max Reps of Squat Cleans 50/35kg Rest 2 min *Up scale to CTB Pull ups

Friday 14th December 2018

For Time: 50-40-30-20-10 Sit Ups KB Swings 24/16kg 1 Rope Climb Extra Gains #3 For 10 minutes alternate every minute between: Even minute: 10 DB Overhead Squat (5 on each side) Odd minute: 5-10m handstand walk (with no less than 15 sec rest before the next minute)

Wednesday 12th December 2018

AMRAP in 12 min: Buy In Row 1KM Then…. 10 Handstand Push Ups 10 Pistols Extra Gains #2 15-12-9 Ring Dip 200m Run

Tuesday 11th December 2018

For Time: 60 Double Unders, 30 Alternating DB Snatch 22.5/15kg 60 Double Unders, 15 Burpees 60 Double Unders, 30 Toes to Bar 60 Double Unders, 15 Burpees 60 Double Unders, 30 Alternating DB Snatch 22.5/15kg

Monday 10th December 2018

Front Squat 3-3-3 For Time: 9-6-3 Thrusters 60/42.5kg Bar Muscle Ups Extra Gains #1 3 rounds, Each round for time: 9 Burpee Box Jump Overs 24/20" 15 DB Front Squats 22.5/15kg 15/12 Assault Bike Calories Rest 90 sec

Saturday 8th December 2018

Team WOD In Teams of 3 complete the following for Time: “Karen” 150 Wall Balls 20/14lb Straight into “DT” 5 rounds: 12 Deadlift 70/47.5kg 9 Hang Power Cleans 70/47.5kg 6 Push Jerks 70/47.5kg Tag in and out as needed but Every 2 minutes complete a shuttle run as a team before continuing through the workout

Friday 7th December 2018

Bench Press 3-3-3-3 (at about 70% and hold across - deload week) Complete 200m row between each set

Thursday 6th December 2018

Accumulate 2 min in each: Chin over the bar hold Hollow hold Bottom of the push up hold Every time you break complete 30 double unders AMRAP in 5 min: Ascending ladder 3 Hang Power Snatch 35/25kg 1 Wall climbs 6 HPS 2 Wall Climbs 9 HPS 3 Wall Climbs 12 HPS 4 Wall Climbs

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