Monday 29th December

IWT

Every 6 minutes x 3
8 Power Clean or Snatch @ 50-60%
3 minutes CV machine or Run 600-800m

rest 4 minutes

Every 3 minutes x 5
8 Shoulder to Overhead @ 50-60%
30sec CV machine or Run 150m

Run Club

Every 7 minutes x 6:
Run 600-1000m
straight into...
Rnd 1,3,5) 30 Wall Ball 6/4kg
Rnd 2,4,6) 100m Farmer's Carry 2 x 24/16kg

- Hit runs at around 5k pace

For max total reps

EMOM 20 (5 rounds):
1) Calories
2) Alt. DB Hang C+J 22.5/15kg
3) Toes to bar
4) Rest

NYE Team WOD

In teams of 8 with a maximum of 4 people working at once, accumulate as many points as possible in 30 minutes.

- Team mates take it in turns to complete any of the WODs
- Each time you complete a WOD, you score the associated number of points for your team
- Individuals cannot complete the same WOD more than once
- Your team must complete all 12 WODs before 30 minutes is up!

1) 20/15 Calories - 2 points
2) 12 Sandbag Cleans 60/40kg - 3 points
3) Accumulate 90 second Bar Hang - 3 points
4) Row/Ski/Bike exactly 100m - 4 points
5) 3 Rnds: 10 KBS 24/16kg + 10 Box Jumps 24/20" - 4 points
6) 10 Burpees + 30/24 Cals + 10 Burpees - 5 points
7) 2 Rnds: 6 Swings + 6 Cleans + 6 PP + 6 Lunges 2 x 24/16kg KBs - 5 points
8) 5 Rnds: 1 Rope Climb + 10 Press Ups - 6 points
9) 25 Burpee Pull Ups or 15 Burpee Muscle Ups - 7 points
10) 80 Wall Ball 9/6kg - 8 points
11) 800m Sandbag Run 30/22.5kg - 9 points
12) Fran - 10 points

New Year's Day - Closed

Back Squats
5x5 @ 70-80%

"Diane"

For time, 21-15-9 resp of,
Deadlifts 100/70kg
Handstand press ups

Time cap - 9 minutes

Intervals

Every 4 minutes x 8:
Even rounds) 20 DB Hang Lunges 2 x 15/10kg
Odd rounds) 15 Burpees
Straight into...
20/15 Calories

- Aim to go unbroken on the Lunges/Burpees then hit the calories at 90%+ effort

Engine - Single Discipline

A) On 0:00
2 minutes on/1 minute off x 8
*Fast maintainable pace

B) On 28:00
40 seconds on/80 seconds off x 8
*Sprints!

Saturday Sickener

In a pair, splitting reps as you wish

On a 25 minute clock complete 2 Rounds...
120/90 Calories
40 DB Renegade rows 2 x 22.5/15kg
60 DB Hang Power cleans 2 x 22.5/15kg
40 Burpees over the DBs

AMRAP Calories in the remaining time!

Capacity

"Get your Rox Off"
Run 800m
2 rounds: 30/24 Cal Ski/Bike + 30 KB Swings 24/16kg
Run 800m
2 rounds: 100m Farmer Carry + 30 Floor Press 20/15kg
Run 800m
2 rounds: 30 Burpees + 30 Sandbag Lunges 22.5/10kg
Run 800m
2 rounds: 30/24 Cal Row + 30 Wall Ball 6/4kg
Run 800m

Time Cap = 60 minutes

Engine - Multi Discipline

Sunday Social

AMRAP36:
20/15 Calorie Row
10 Burpee Box Jumps 24/20"
20/15 Calorie Bike/Ski
20 Single Arm DB Overhead Lunges each arm 1 x 22.5/15kg
200m Run
30 Sit Ups