Monday

Christmas Day

Eat 5 mince For Time or Run 5k, if you have a weighted vest put it on! FYI Do not try both of these at the same time!

Tuesday

For Time:

“Isabel”

30 Power [email protected]

Score = Time

 

5×5 Back [email protected]%

(Rest 2minutes between sets)

Wednesday

For Time:

3 Rounds

20 [email protected]

20 Pull-Ups

20 Over Bar Burpees

Score = Time

 

Rest 10minutes 

 

For Time:

40 Pistols

30 Power [email protected]

20 HSPUs

10 Ring Muscle-Ups

Score = Time

Thursday

4X8 DB Z Press

(Rest 2minutes between sets)

 

4X8 DB Bench Press

(Rest 2minutes between sets)

 

4X12 Ring or Bar Dips

(Rest 2minutes between sets)

 

4X12 Single Arm DB Row

(Rest 2minutes between sets)

Friday

A.

Work up to a 1RM C&J

 

B. 

6 X 1 Clean +  1 Hang Clean + 1 [email protected]% of weight achieved in A.

(Rest 2minutes between sets)

 

After Class Extra:

5X5 Front [email protected]%

(Rest 2minutes between sets)

Saturday

In Pairs

Relay

AMRAP 12

20 [email protected]/6kg

20 Alternating DB [email protected]/15kg

Score = Reps

 

Rest 10minutes

 

In Pairs

Relay

AMRAP 12

12/10 Calorie Row

8 Over Erg Burpee

Score = Reps

Sunday

Woo’s Birthday Workout

10am

No limit to numbers!

Thruster Ladder

Elite

[email protected]/40kg

[email protected]/50kg

[email protected]/60kg

[email protected]/65kg

[email protected]/70kg

 

Gold

[email protected]/35kg

[email protected]/40kg

[email protected]/50kg

[email protected]/60kg

[email protected]/65kg

 

Silver

[email protected]/30kg

[email protected]/35kg

[email protected]/40kg

[email protected]/50kg

[email protected]/60kg

 

Bronze

Gold

[email protected]/25kg

[email protected]/30kg

[email protected]/35kg

[email protected]/40kg

[email protected]/50kg

 

In Pairs

For Time:

“Woo” Bear [email protected]/40kg

5 Rounds Each

Complete 7 Unbroken Sets of this Complex in  an I GO YOU GO fashion!

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

 

1k Row

 

100 Pull-Ups

 

1k Row

 

“Woo” Bear [email protected]/40kg

5 Rounds Each

Complete 7 Unbroken Sets of this Complex in  an I GO YOU GO fashion!

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press