Programming for Week Commencing 21st December

Monday:

A.

Strength – Sumo Deadlift High Pull

6 X 5 @RPE 8-9

Set Every 90s

Build load over the first 3 sets, then perform last 3 sets at same load of @RPE 8-9

B.

Metcon

5 Rounds For Time:

5 X STOH @70/50kg
10 X Deadlift @70/50kg
20/16 X Cals

Time Cap: 15 Mins

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Tuesday:

A.

Strength – Establish a 3RM Front Squat

Rest 90s Between Sets

B.

Metcon

Every 5 Mins For 3 Rounds:

15 X Wall Ball @9/6kg
12 X HSPU
9 X Bar Facing Burpee
6 X Power Clean 60/40kg
3 X Front Squat

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Wednesday:

A.

Strength – Establish a 3RM Power Snatch

Rest 90s Between Sets

B.

‘11.1’

10 AMRAP
30 X DU
15 X Power Snatch @35/25kg*

*Masters 55+ @30/20kg

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Thursday:

Christmas Eve
(0800, 0900 & 1000)

‘12 Days of Christmas’ Team WOD Special!!

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Friday:

CLOSED

Merry Christmas!!!

——

Saturday:

Team WOD
(0900, 1000 & 1100)

With a Rolling Clock In Pairs:

00:00-0600

‘Say Grace Together’

60 X Clean & Jerk @61/43kg

06:00-10:00

Rest

10:00-20:00

‘Feast with Fran’

42-30-18
Thrusters @43/40kg
Pull Up*

*Scaling: Purple Banded / Low Bar / Row

20:00-23:00

Rest

23:00-30:00

‘After Dinner Annie’

50-40-30-20-10
DU*
Synchro Partner Sit-up

*Split DU / SU between you, one person working at a time. SU = X 2 Reps

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Sunday:

Hero WOD ‘Klepto’

U.S. Air Force Major David “Klepto” L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

4 Rounds For Time:

27 X Box Jump @24/20”
20 X Burpee
11 X Clean @65/45kg

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