December2015

December2015

30 12 15 – Back squat

Warm up: 2 min jog, row or skip 40m broad jump 40m bear crawl 40m walking lunges 20 air squats   Mobility: Squat prep   Strength – Back squat: 5-3-3-1-1-1-3-5   Metcon – 12 min EMOM: Odd – 6 Hang power cleans Even – 3 hang squat cleans + 3 power jerks[…]

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29 12 15 – STOH

Warm up – 2 rounds 30 second of: deadhang push up sit up squat   Mobs: Overhead press prep   Strength – STOH presses: Strict 7-7-7 Push 5-5-5 Jerk 2-2-2   Metcon – 2 rounds: 9-7-5 chest to bar pull ups power clean 60/43kg (or a weight you can cycle unbroken)

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Weighted Pull ups

Warm up: 25 Jumping Jacks 20 Air Squats 15 Push Ups 10 Supermans 5 Burpees   Mobility: Shoulders Lats   Strength – Weighted pull ups: 8-7-6-5-4-3 Superset with 10 ring rows If no pull up then complete the rep ranges with negative pull ups   Metcon – “The Ghost” 6 rounds[…]

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22 12 15 – Deadlift

Warm up: 40m jog 40m bear crawl 40m broad jump 20m inch worm 20m duck walk Mobility: Hips T-Spine Quads Hamstrings Strength – Deadlift: 3-3-3-3-3-3-3 Metcon: 4 mins work: 40 Wall balls (9/6Kg) then for the remainder of the time AMAP squat jumps (bum must touch ball on the floor[…]

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12 days of christmas

100m run or row 150m Thrusters 60/40kg Hang power clean 60/40 Deadlifts 60/40kg Burpees Toes to bar Pull ups/C2B Kettlebell swings 32/24kg Box jumps 30/24″ Push ups/HSPU Ground to overhead 60/40kg 120 double unders (240 singles) 1… then 2+1… then 3+2+1… then 4+3+2+1 and so on all the way to[…]

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18 12 15 – Snatch complex

Warm up: 20 PVC OHS 20 PVC OH lunges 20 PVC pass overs Burgener warm up Mobility: Snatch prep Strength/Technique – Snatch Complex: Power snatch Hang squat snatch OHS Work towards a heavy complex Metcon – 20 min EMOM Min 1 – row 150m Min 2 – 10 box jumps 24/20″ Min[…]

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