WARM UP
Every 2 minutes x 3
8/6 Cal row
5 EB Power cleans
5 EB Thrusters
WOD
21 Minute ladder
5 Power cleans RX-40/30kg ADV-50/35kg
5 Wall balls 9/6kg
15 Abamt situps
200m Run
10 Power cleans
10 Wall balls
15 Abmat situps
200m run
15
15
15 Abmat situps
200m Run
And so on…
STRENGTH & SKILLS
5-7 Sets of each
– 5-8 Single arm dumbbell bent over rows (each arm)
– 5-8 Bench dips (make them challenging, raise feet, add weight…)
HIIT
WARM UP
Every 2 minutes x 3
6/4 Cal bike
3-4 Inchworms
8 BWS
WOD
4x
400m run
500/400m Row
30 Abmat situps
30 Alternating lunges
Rest 2 minutes after each round, reverse the order each time
36 Minute cap.
WARM UP
6 Minute AMRAP @4-5 RPE
4/3 Cal bike (Arms only)
8 Banded good mornings
5 Kip swings
20 DU’S
STRENGTH & SKILLS
15 Minutes
1 RM Bench press
WOD
25 Minute clock
8x
8 Dead ball over shoulders RX-40/30kg ADV-50/40kg
8 Pullups ADV-8 CTB
In remaining time AMRAP
5 HSPU’S ADV-4/2″ def
20 DU’S ADV-40
8/6 Cal bike.
HIIT
WARM UP
6 Minute AMRAP @ 4-5 RPE
7/5 Cal ski
6 Alternating dumbbell power clean + push press (3 each arm)
20 DU’S
WOD
Every 4 minutes x 9
12 Box jumps 24/20″
12 KBS 24/16kg
30 DU’S
12/9 Cal bike
3:30 Cap on each round
Score = Total working time.
WARM UP
3x
1 Minute bike (alt every 15 seconds between 3-4 & 6-7 RPE)
5m Tiger crawls
5 EB Muscle cleans
5 EB Jumping back squats
STRENGTH & SKILLS
20 Minutes
1RM Back squat
WOD
For time
27-24-21-18
Dead lifts RX-60/40kg ADV-70/50kg
15-12-9-6
STO’S
27-24-21-18
Back squats
After every set of back squats complete 20/15 cal row
23 Minute cap.
HIIT
WARM UP
3x
1 Minute bike (Alt every 15 seconds between 3-4 RPE & 6-7 RPE)
5m Tiger crawls
5 EB Muscle cleans
5 EB Strict press
WOD
5x 6 Minute AMRAP
7/5 Pushups
14 BWS
14 HPC’S RX-40/30kg
7 Push press
7/6 Cal row
Rest 2 minutes after each.
WARM UP
10 Minute set up / Warm up with each movement
WOD
Partner Wod
For time
4x
24 Synchro dumbbell hang power snatches 22.5/15kg (12 each arm)
24 BBJO’S 24/20″
30/25/20 Cal bike
Then
60-50-40-30-20
TTB
After every set of TTB complete
30/25/20 Cal ski + 200m Banded run
40 Minute cap.
WARM UP
10 Minute set up / Warm up with each movement
WOD
12 Days Of Christmas
1- Deadlift RX-80/60kg ADV-100/70kg
2-Single arm dumbbell thruster 22.5/15kg (swap arms each round)
3- Dead ball O/S RX-40/30kg ADV-50/40kg
4- Box jump over’s RX-24/20″ ADV-30/24″
5- HSPU’S ADV- strict
6- Lateral bar burpees
7- Cal ski
8- TTB
9- KBS RX-24/16kg ADV-28/20″
10- Cal row
11- Pushups
12- Pullups ADV- CTB
Note: The order is as follows 1 / 2-1 / 3-2-1 / 4-3-2-1 and so on until you complete
12-11-10-9-8-7-6-5-4-3-2-1.
Scale as required.
WARM UP
Every 2 minutes x 3
6/5 Cal bike
3 EB Power cleans
3 EB front squats
20 DU’S
WOD
45 Minute clock
0:00 – 15:00
Work up to a heavy complex of
3 Power cleans (must be touch & go) + 3 front squats
15:00 – 20:00
Adjust weights and set up
20:00 – 45:00
Ladder
1 Power clean @ 85% of complex
1 Front squat
30 DU’S
2 Rope climbs
2 Power cleans
2 Front squats
30 DU’S
2 Rope climbs
3 PC’S
3 FS
30 DU’S
2 RC’S
And so on….
Note: you cannot squat clean the last rep in each set it must be full power clean before starting your front squats.
HIIT
WARM UP
Every 2 minutes x 3
7/5 Cal ski
5 Dead ball thrusters
20 DU’S
WOD
Every 3 minutes x 12
8/6 Cal bike
8 Wall balls 9/6kg
30 DU’S
50m Run
2:30 Cap on each round
Reverse the order each time, Your score is your total combined working time.
WARM UP
6 Minute AMRAP @ 4-5 RPE
50m Run
5 Dead ball GTO’S
3 Burpee pullups
WOD
For time
400m Run
10 Lateral burpees over dumbbell
20 Single arm dumbbell STO’S 22.5/15kg (half on each arm)
20/15 Cal row
400m Run
20/15 Cal row
30 SA DB STO’S
20 Lateral burpees over dumbbell
400m Run
30 Lateral burpees over dumbbell
40 SA DB STO’S
20/15 Cal row
22 Minute cap
STRENGTH & SKILLS
Super set each of the following for 5-7 sets
– Max Banded bicep hammer curls
– Max banded tricep extensions
HIIT
WARM UP
6 Minute AMRAP @ 4-5 RPE
50m Run
5 Dead ball GTO’S
3 Burpee pullups
WOD
For time
7x
15 Plate burpees
15 KBS RX-24/16kg ADV-28/20kg
200m Run
250/200m Row
Rest 1 minute after each round
29 Minute cap.