WODs-LOCATION-HALL 6
| 12.12 | WOD: |
| A) Back Squat 5-5-3-3-1-1 @ Build Up | |
| B) WOD: 3 ROUNDS | |
| – 30/22 cal Echo Bike | |
| – 14 Single Arm DB Cluster @22.5/15kg | |
| – 4 Rope Climbs | |
| MORNING CLASSES ONLY | |
| IN THE EVENING MEGA XMAS WOD IN ALL HALLS | |
| 13.12 | WOD: |
| A) Deadlift 5 x 3 @RPE9 (same weight across all sets) | |
| CAP: 20 | |
| WOD: 14 min AMRAP | |
| 1 Round of Cindy | |
| – 4 DB Snatches | |
| 1 Round of Cindy | |
| – 6 DB Snatches | |
| 1 Round of Cindy | |
| – 8 DB Snatches | |
| Etc. | |
| RX=22.5/15kg | |
| 1 Round of Cindy: | |
| 5 Pull Ups | |
| 10 Push Ups | |
| 15 Air Squats | |
| 14.12 | WOD: |
| A) WOD: FOR TIME | |
| Buy IN: 48/32 cal Echo Bike | |
| Then | |
| 5 ROUNDS: | |
| – 20 Toe 2 Bar | |
| – 50 Double Unders | |
| Then | |
| Buy OUT: 48/32 cal Echo Bike | |
| B) Finisher: | |
| 100 x Banded Triceps Extensions | |
| 15.12 | WOD: |
| A) Bench Press 5 x 3 @RPE9 (same weight across all sets) | |
| CAP: 18 | |
| WOD: 3 ROUNDS | |
| – 28/20 cal Echo | |
| – 30 Box Jumps @ 24/20” | |
| – 30 Walballs @ 9/6 kg | |
| 16.12 | WOD: |
| WOD: FOR TOTAL REPS | |
| 6 ROUNDS for max reps | |
| – 1 min Row (cal) | |
| – 1 min Echo Bike (cal) | |
| – 1 min Sandbag/DBall Over The Shoulder Clean | |
| – 1 min REST | |
|
Pick your weight so you can move smooth. ”Easy” day before tomorrow Murph.
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| 17.12 | WOD: |
| WOD: HERO WOD ”MURPH” | |
| FOR TIME | |
| 1 mile Run | |
| THEN: | |
| – 100 Pull-Ups | |
| – 200 Push-Ups | |
| – 300 Air Squats | |
| THEN: | |
| 1 mile Run | |
| RX= All with a weight vest (20/14 lb) | |
| 18.12 | WOD: |
| A) Turkish Get Up – 3-3-3-2-2-1-1-1 per side | |
| Build up to a heavy single | |
| CAP: 20 | |
| B) WOD: 15 min AMRAP | |
| – 15/10 cal Echo Bike | |
| – 12 V-Ups | |
| – 8 Hang KB Snatches @24/16kg (per side) | |
| C) Finisher: | |
| 50 DB Biceps Curls Unbroken |
STRENGTH-LOCATION-BACK HALL 6
| 17 December |
| Exercise |
| Back squat |
| GHD sit ups |
| Hip Thrusters |
WEIGHTLIFTING-LOCATION-BACK HALL 6
| 13-12 |
| Power Clean+ Mid Hang Clean+ Low Hang Squat Clean 1+1+1 |
| Front Squat+ Jerk 2+1 |
| Deficit Clean Pulls 5×3 |
| 15-12 |
| Snatch Pull+ Mid Hang Snatch 1+2 |
| Snatch Balance+ OH Squat 1+2 |
| Back Extension with Barbell 4×15 |
