Monday
Workout of the day:


A) 12 min EMOM
5-8 Kipping Pull-ups, no hip pop (10 Beat Swings)
5/5 KB RDL
30 Double Unders
10 Strict Press-UPs (hollow hold at top) 

B) 12 min AMRAP
8 Hand Release Pushups
12 KB Swings 32/24 (must be able to go UB for first couple of rounds)
16 Alt. Reverse Goblet KB Lunges

C) Straddle Stretch 30 Secs C/R/L/C


Tuesday
Workout of the Day:


A) 15min to Build to a Back Squat Heavy Triple

B) 5 Rounds for time:
5 Chest to Bar Pull-ups + 5 Strict Pull-ups (decrease reps each round 4+4, 3+3, 2+2, 1+1)
200m Run
- Scale Down to band Pull-ups and Ring Row
- Scale Up to 5 Bar Mu + 10 Strict Pullups (decrease reps each round: 4+8, 3+6, 2+4, 1+2)

*Each bar complex is kipped then strict

C) 15 Secs on 10 Off for 8 Rounds
ALT Hollow/Arch Hold


Wednesday
Workout of the Day:


A) 4 Rounds NFT:
Max HS Hold (1mins practice)
6/6 Pistols (1 mins Practice)

B1) AMRAP in 6 min:
6 KB Snatch R (32/24kg 24/16 16/8)
6 KB Snatch L
6 Clapping push-ups (scale to regular push-ups)
6 Box Jumps (30/24)

Rest 2 min

B2) AMRAP in 6 min:
15 Kettlebell swings (Per B1)
9 Burpee box jumps (24/20)

C) Couch Stretch, 90 secs each leg


Thursday
Workout of the Day:


A) Power Snatch X 3
15 min to build to a heavy but unbroken set of 3 ‘touch and go’ power snatches
*No press out

B) For Time:
42 - 30 -18 Wall Balls
21 - 15 - 9 T2B (scale to T2KB)

C) Swimmers 2 rounds
15 secs on 10 off
4 movements


Friday
Workout of the Day:


A) Every 90secs ALT 4 Rounds
1) Weighted Dip x 3
-Build to a weighted 3RM or thinnest band possible (Use bar if cant add >5kg to rings)
2) Max UB Kipping or Butterfly Pullups
-Score is total of 4 sets combined
-Scale to a band that allows 6-10+ reps on first round"

B) 12 min AMRAP
30 Dubs
15 Burpee Box Jump Overs
5 HSPU

C) Hamstring stretch 90 secs each side


Saturday
Workout of the Day:

12 Days of Christmas:

1 - HSPU (Pike Press)
2 - KB Snatch (24/16)
3 - Burpees
4 - T2B (T2KB)
5 - Goblet Squats
6 - Pull Ups (Ring Rows)
7 - Wall Balls
8 - Russian Twists
9 - KB Swings
10 - Double Unders (30 Singles)
11 - Med Ball Cleans
12 - KB SDLHP
 

Weekly Conditioning:

Monday/Tuesday:


A) 5min AMRAP:
10 Wall Balls
100m Run

Rest 4min

B) Every minute, on the minute, for 20 minutes (5 sets of each):
1 – 20 Kettlebell Swings
2 – 3 Wall Climbs
3 – 10 Alternating Reverse Lunges with Kettlebell Goblet Hold
4 – 40 seconds of Prone Plank from Elbows

Rest 4min

C) 5min AMRAP:
10 Goblet Squats
10 Burpees

Thursday:

A) Every minute on the minute for 40 minutes (10 rounds) alternate between:
1 – 12 Cal Row
2 – 12 Single Arm Dumbbell Snatch
3 – 200m Run (15 Cal Ad non Runners)
4 – 5 Strict Pull-Ups + 10 Sit-ups

Should not be gassy (HR 120-150)/ 15-25 secs Rest

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