Programming December 24th - 30th

Monday

12 Labours Of Christmas

1 DB Squat Clean Thruster s(50/35) f(35/20)

2 wall runs

3 DB Push Press (50/35) f(35/20)

4 Toes to Bar f(hanging knee raises)

5 DB Squat cleans s(50/35) f(35/20)

6 Ring rows s(elevated) f(floor)

7 Alternating DB Snatches s(50/35) f(35/20)

8 Jump Lunges

9 DB Goblet Squats s(50/35) f(35/20) *1 DB*

10 abmat situps

11 pushups

12 burpees  

Tuesday

Closed

Wednesday

20 min AMRAP

500m row

15 thrusters s(75/55) f(45/35)

10 burpees over bar

Thursday

EMOM 28

Min 1- Anchored situps s(20) f(15)

Min 2- 8 HSPU s(strict) f( 5 kipping)

Min 3- Max Cal Bike

Min 4- Rest

Friday

Nasty Girls

3 rounds for time

50 air squats

7 ring muscle ups f(12 pullups)

10 Hang power cleans s(135/95) f(95/65)

Saturday

25 min partner AMRAP 

20 DB Squat Clean Thrusters s(50/35) f(35/20)

30 Toes to Bar

40 cal row

Sunday

Get outside and be rad


Accessory

Strength

None

Gymnastics

None

Aerobic 

Your choice of machine for Max cals

1 min work

1 min rest

2 min work

2 min rest

3 min work

3 min rest

4 min work

4 min rest

5 min work

5 min rest

4 min work

4 min rest

3 min work

3 min rest

2 min work

2 min rest

1 min work

Luke Espe