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Tuesday 31st December 2019

7:30am class only For Time: 3 Power Cleans 70/50kg 30 Wall Balls 20/14lb 30 Push Ups 3 Power Cleans 85/60kg 30 Wall Balls 20/14lb 30 Sit Ups 3 Power Cleans 100/70kg 30 Wall Balls 20/14lb 30 Push Ups

Monday 30th December 2019

5:30am, 6:30am class, Open Gym 4-6pm Back Squat 1RM Test AMRAP in 7 min: 25 double unders 10 burpees 25 double unders 10 pull ups

Saturday 28th December 2019

7:30am Class Partner WOD (tag in and out where you want) For Time, but every 2 min shuttle sprint: 100 Kettlebell Swings 24/16kg 80 Overhead Plate Lunges 20/15kg 60 Alternating DB Snatches 22.5/15kg 40 Toes to Bar 20 Clusters 60/42.5kg

Friday 27th December 2019

7:30am Class and Open Gym 4-6pm Tempo Overhead Squat 5 x 1 (7 seconds down, 7 seconds at the bottom, 7 seconds up) (Taken from floor) AMRAP in 10 min: 6 Power Snatch 42.5/30kg 9 Overhead Squat 42.5/30kg 12 Box Jumps 24/20"

Tuesday 24th December 2019

7:30am Class Only In Teams of 3 or 4 complete AMReps in 2 min at each station of the following: Assault Bike Calories Tyre Flips Wall Balls 20/14lb Deadlifts 70/50kg Rest 2 min Row Calories Prowler laps Thruster 20/15 Double Unders

Monday 23rd December 2019

In 5 min: Run 400m 1 round ‘Cindy’ (5 Pull Ups, 10 push ups, 15 air squats) AMRAP in time remaining C & J 60/42.5kg Rest 5 min In 5 min: Run 300m 1 round ‘Cindy’ (5 Pull Ups, 10 push ups, 15 air squats) AMRAP in time remaining C & J 70/50kg Rest 5 min In 5 min: Run 200m 1 round ‘Cindy’ (5 Pull Ups, 10 push ups, 15 air squats) AMRAP in time remaining C & J 85/60kg

Saturday 21st December 2019

Christmas 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 20th December 2019

Deadlift 5-5-5 Deload 1/2 Tabata Mash Up - 4 rounds of 20 sec on, 10 sec off Wall Climbs Dumbbell Snatch 22.5/15kg Sit Ups Team Assault finisher

Thursday 19th December 2019

DT - 10 rounds with a partner (you go, I go) 12 Deadlift 70/47.5kg 9 Hang Power Clean 70/47.5kg 6 Push Jerk 70/47.5kg

Wednesday 18th December 2019

4 rounds, each for time: 10/7 Cal Row 7 Burpees 14 Wall Balls 20/14lb Sprint to cones Rest between rounds Shredding for the Summer #2 2 x AMRAP in 3 min: 5 Toes to Bar 5 Overhead Squat 35/25kg 5 Push Press 35/25kg Rest 3 min

Tuesday 17th December 2019

10 minutes to work up to a heavy complex of: 1 Hang Squat Snatch + Squat Snatch ‘Amanda’ 9-7-5 Muscle Ups Squat Snatch 60/42.5kg

Monday 16th December 2019

Forecast to be extremely hot so have changed the day to be strength. You still have the option to complete the Shredding for Summer WOD if you're there before it gets crazy hot. Back Squat 5-5-5 (40,50,60%) Deload Press 5-5-5 (40,50,60%) Deload Tabata Abs Criss Cross (10 sec) Scissors (10 sec) Shredding for the Summer #1D 3 Rounds for TIme: 5 Front Squats 50/35kg 10 Kettlebell Swings 24/16kg 10 Pull Ups Time Cap: 7 min (Scale Pull Ups to 5 reps if you can’t complete 10 in 2 sets, or RIng Rows)

Saturday 14th December 2019

Partner WOD AMRAP in 14 min: 15 Hang Power Clean 50/35kg 15 Box Jumps 24/20” 15 Med Ball Squat Cleans 20/14lb

Friday 13th December 2019

Deadlift 5-3-1+ ‘Diane’ 21-15-9 Deadlift 100/70kg Handstand Push Ups Shredding for the Summer #2C 4 rounds, each round for time: Row 10/7 Cal 10 Alternating DB Snatch 22.5/15kg 10 DB Overhead walking lunge steps 22.5/15kg

Wednesday 11th December 2019

EMOM x 3 rounds: Min 1: 15 Bench Press (challenging but unbroken) Min 2: 10 Ball Slams 15/12kg Min 3: 10 KB Snatch 24/16kg Min 4: 10 DB Hang Clean and Jerk (5 per side then swap - 22.5/15kg) Min 5: Turkish Get up x 1/side (use weight where possible) Min 6: Rest Shredding for the Summer #3C For TIme: 100 Wall Balls 20/14lb but every time you drop the ball complete 3 burpees

Monday 9th December 2019

Back Squat 5-3-1+ Press 5-3-1+ Shredding for the Summer #1C ‘Annie’ 50-40-30-20-10 Double Unders Sit Ups TIme Cap: 8 min (scale DU by half if you can’t complete 30 UB)

Saturday 7th December 2019

E2MO2M for 10: 35 double unders 2 Squat Snatches 60/42.5 E2MO2M for 10: 35 double unders 2 Squat Cleans & 1 Jerk 70/50kg

Friday 6th December 2019

Deadlift 3-3-3+ AMRAP in 10 min: 10 Pull Ups 5 DB DL 22.5/15kg (x2) 2 Rope Climbs Shredding for the Summer #3B Run, for total time 400m x 2 200m x 2 100m x 2 Rest exactly 1 min between each run.

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