Programming for the Week Commencing‪ 30th December

Monday:

A.

Strength

15 Mins Back Squat 1RM

*Note this down and use this as your benchmark for percentage work going forward

Conditioning

For Time – In Pairs
30-20-10
Wall Balls @9/6kg
Double Unders

+MAX Calories on kit of choice

*P1 does 30+30, whilst P2 does cals.
**Swap, P2 does 30+30, P1 does cals
Etc..
Score is total Time to complete – minus calories gained (one cal = 1 second)
(So if you finish in 10 mins, and get 40 cals on the bike, the score will be 9:20)

Tuesday:

New Years Eve Team Workout!

In Teams of 3

40 Min Running Clock

Buy In:

2.5km Row/Ski / 6km Bike

Into

AMRAP of:

30 X Burpee Box Jumps @24/20″
45 X Single Arm DB Thrusters @22.5/15kg
60 X GHD / V-Up / Med Ball Sit Up / Sit Ups
75 X KB Swings @32/24kg
400m Run together

Wednesday:

New Years Day Team Workout!

In Teams of 3

For Time:

45-30-15-15-30-45
DB Snatch @22.5/15kg
Synchro Air Squats
DB Russian Twist @22.5/15kg
Wall Balls @15/9kg (or use 30/20lb D-Ball)

*Between Each Set as a Team run 400m with a Heavy SandBag (swap between your team as often as needed)

**After the last set of 45 Reps the Team is to complete an 800m Run with a Heavy SandBag

Thursday:

A.

Strength

6 X 3 Power Clean @65%

Rest 90s Between Sets

B.

Conditioning

5 Rounds:
20 X Thruster @35/25kg
10 X Pull Up

60s Rest Between Rounds

Time Cap: 15 Mins

Friday:

A.

Strength

16 EMOM
1 – 8 X Weighted Chin Ups
2 – 3-8 X Strict Push Ups (40X1)
3 – Max Effort Hanging L-Sit / Plank Hold
4 -Rest

B.

Conditioning

12 AMRAP
10 X KB / DB Strict Press*
20 X Sit Ups
30 X DUs
200m Run

*Aim for perfect consistent form throughout, not max load (@60% max)

Saturday:

Conditioning

Teams of 3:

A)

9 AMRAP
6 X Rope Climbs
12 X Synchro Burpees

1 Min Rest

B)

9 AMRAP
Max Cal Bike
Swap every 30s

3 Min Rest

C)

10 AMRAP
Max Power Output (Max Reps with selected weight on bar) Hang Power Clean

Gymnastics:

Increase your Pull Up Strength and Power… Strict Strength Bullet Proof Shoulder Session!💪🏽🔥

Sunday:

‪Hero WOD ‘Small’‬

OLYMPUS DIGITAL CAMERA

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

3 Rounds For Time:
1000m Row
50 X Burpee
50 X Box Jump @24/20”
800m Run