Programming for the Week Commencing‪ 31st December‬

Monday:

For Time:

Teams of 4

(Working as 2 pairs at the same time to complete each section before moving on, teams can swap people or pairs between stations at any time…)

140 Cals + 12 X 200m Partner Carry*

*Scale to KB Farmers Carry

Straight Into…

200 X Wall balls + 120 X Synchro Pair Burpee

Straight Into…

200 X Alt DB Snatch + 160 X 1 Arm DB Thruster

Straight Into…

80 X Tyre Flips + 80 X D-Ball Clean

Score = For Time

Tuesday:

For Time:

Teams of 4

100 X Front Squats @70/50kg (2 synchronised)
100 X Over Bar Burpees (2 synchronised)
80 X Power Clean @70/50kg (2 synchronised)
80 X Over Bar Burpees (2 synchronised)
60 X STOH @70/50kg (2 synchronised)
60 X Over Bar Burpees (2 synchronised)
40 X Thrusters @70/50kg (2 synchronised)
40 X Over Bar Burpees (2 synchronised)
20 X Clusters @70/50kg (2 synchronised)
20 X Over Bar Burpees (2 synchronised)

Score = Time

Wednesday:

A.

Strength

4 X 8 Bench Press @60/70%

B.

20 AMRAP (For Quality)
5 X Strict Press From Floor @70/80%
20 X Press Ups
5 X Strict Pull-Ups
20 X Sit Ups

Thursday:

A.

Barbell

6 X 3 Hang Power Snatch @80%

B.

Conditioning

For Time
In Pairs:

5 Rounds
500m Row
20 X Power Snatch @50/35kg
20 X T2B


Score = Time

Friday:

A.

Strength

15 Mins to Establish a 1RM Back Squat

This is the chance to retest your December Benchmark… Good Luck!

OR

Squat Therapy!

B.

Conditioning


20 AMRAP
30 X Cals
30 X Burpee to Plate
30 X Double Unders
30 X Wallballs @9/6kg
30 X Plate GTOH@20/15kg


Score = Reps

Saturday:

In Pairs
For Time:

50-40-30-20-10
Thruster @42.5/30kg
T2B
Syncronised Air Squats
Burpees Over Bar

Score = Time

Strongman Saturday!!!🚜🚂

Sunday:

Hero WOD ‘Holleyman’

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

30 Rounds For Time:
5 X Wall balls @9/6kg
3 X HSPU
1 X Power Clean @100/70kg