HAPPY NEW YEAR GYM CLOSED - PUBLIC HOLIDAY
HOME WOD 2 x 800m every 5 mins (Rate of Perceived Exertion 4 - with 1 being very little and 9 max effort) Rest 3 mins then, 2 x 400m every 3 mins (RPE 6) Rest 2mins then, 5 x 100m every 2 mins (RPE 8-9)
7AM CLASS ONLY Complete 1 set every 2:00 of: 4x4 Deadlift, 70% For time: (17 min cap) 30 DB Push Press (2 x DB) - choose a weight to be able to complete in 3-4 sets 15 Deadlifts 100/70kg 20 Burpees over the bar *** if the numbers allow it, make these bar facing 20 DB Push Press 15 Deadlifts 15 Burpees over the bar 10 DB Push Press 15 Deadlifts 10 Burpees over the bar
7am CLASS ONLY TODAY In Teams, spend 1 min at each station, 30 sec rest between movements UNIFYD 12 Days of Christmas We'll tell you what the stations are tomorrow - we'll probably do the workout outside.
12 mins to complete: Work up to a heavy 3 rep Strict Press Then, 3x3, 90% of above weight EMOM x 5 Rounds of: Min 1: Max Alternating DB Snatches 22.5/15kg Min 2: 16 Box Jump Overs (30-40sec) Min 3: Max Calories on any machine Min 4: Rest