Monday 18th – Sunday 24th December

Monday

21-18-15-12-9-6-3

Power Clean (42.5/30)

STOH

Front Squat

 

Tuesday

8 rounds of:

30 seconds of toes-to-bars Rest 30 seconds 30 seconds of dips Rest 30 seconds 30 seconds of heavy KB swings Rest 30 seconds 30 seconds of handstand hold Rest 30 seconds

 

 

Wednesday

  1. A) 5 x 10 back squats
  2. B) 5 rounds of

1 minute walking lunges

1 minute mystery movement

1 minute rest

 

Thursday

  1. A) 10minute AMRAP

20 Wall Balls

10 strict pull ups

 

  1. B) For max Kcals in 10minutes – 20/15 row/ski/ab rest 20 seconds

 

Friday

  1. A) Build to heavy pause Clean + hang clean
  2. B) Every 30 seconds for 10 minutes – 3 clusters

 

Saturday

 

Sweat – EMOM 40 minutes

1-      30 DU + 5 burpees

2 – 15 CTB

3 – 20 DB Snatch

4 – rest

 

Strength

  1. A) 6 x6 Deadlift
  2. B) Split leg lunges and weighted calf raises.
  3. C) Core

 

Sunday – Deggers WOD

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