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TUESDAY 1st December
Strength
Strict press + bent over rows
16min – 5 presses/10 rows (alternating minutes) (submax)

Midline
10min – Ceiling touches 4×15, windscreen wipers 3×20

Conditioning
Metcon – 15mins amrap (partnered)
8 thrusters (40/25)(35/20)(30/15)
8 cal row

WEDNESDAY 2nd December
Strength
Power clean
20min – 5 rep max

Conditioning
Metcon – 13min amrap
15 O/H lunges (20/10)(15/5)(10/-)
10 ab mat sit ups
5 strict pull ups

THURSDAY 3rd December
Strength
Strict dips
10min – 5 reps on the minute

Conditioning
metcon – 35min amrap
600m run
50 kb swings (24/16)(20/12)(16/10)
50 burpees

FRIDAY 4th December
Strength
O/H squat
20min – 1 rep max

Conditioning
Metcon #1 – 5min amrap
1 rope climb
5 snatches (40/25)(35/20)(30/15)
Metcon #2 – 5min amrap
1 rope climb
5 O/H squat (40/25)(35/20)(30/15)
Metcon #3 – 5min amrap
1 rope climb
5 sdhp (40/25)(35/20)(30/15)

SATURDAY 5th December
Mystery Saturday

SUNDAY 6th December
Get out of the gym and rest up 🙂

MONDAY 7th December
Strength
Deadlift
20min – 1 rep max

Conditioning
Metcon 15min
Go every 5mins, 3rounds , time each round
10 hspu
20 snatches (45/30)(35/20)(30/20)
200m run

TUESDAY 8th December
Opt-1: 10km row time trial
OR
Opt-2: gymnastics work shop

WEDNESDAY 9th December
Strength
Snatch Balance
10mins – 2 on the minute (sub max)
Backsquat
8min – 5,4,3,2,1 reps (submax) go every 90sec

Conditioning:
Metcon – 12min (partnered)
5 toes to bar
15 double KB thrusters (2×20/12)(2X16/10)(2X12/8)

THURSDAY 10th December
Benchmark – 30min cap
“filthy fifty”
50 box jumps
50 jump pull ups
50 kb swings (24/16)(20/12)(16/10)
50 lunges
50 knees to elbow
50 s.t.o @ 20kg
50 back extensions
50 wallballs
50 burpees
50 double unders

FRIDAY 11th December
Strength/conditioning
Barbell complex – 25mins
Go every 90sec, time each round, 15 rounds
5 power clean (50/30)(40/25)(30/20)
5 front squat
5 s.t.o

SATURDAY 12th December
Mystery Saturday

SUNDAY 13th  December
Get out of the gym and rest up 🙂

MONDAY 14th December
Strength
Thruster
15min – 3 rep max

Conditioning
500m row time trial
Metcon – 10min
200m run
8 power cleans (60/40)(50/30)(40/25)
16 burpees
Rest Up 🙂

TUESDAY 15th December
Strength
Hang power snatch/push ups
12mins – 3 snatch+10 push ups, every 90 sec

Conditioning
Chipper – 25min amrap
30 dips
30 pull ups
30 kb swings (32/24)(24/16)(20/12)
30 double unders
30 front squats (40/25)(35/20)(30/15)

WEDNESDAY 16th December
Strength
Sumo deadlift
15mins – 5,5,5,5,5,3,3,3,3,3,1,1,1,1,1, go in the minute

Conditioning
Metcon – 17min (Partnered)
4 jumping muscle ups
8 double kb front rack lunges (24/16)(20/12)(16/10)

THURSDAY 17th December
Strength
Bench press
5min – warm up to heavy triple (submax)
10min – 3 reps on the minute

Conditioning – 18min
Alternate rounds of:
rowing (40sec on/20sec off)
plank hold (40sec on/20sec off)
wallballs (40sec on/20sec off)

FRIDAY 18th December
Strength
Clean+jerk
20min – 3 rep max

Conditioning
Metcon – 15min
7 power clean and jerk
7 box jumps (30″/24″)

SATURDAY 19th December
MYSTERY SATURDAY

SUNDAY 20th December
Get out of the gym and rest up 🙂

MONDAY 21st December
“RUDOLPH’S ROWING RAMPAGE”
For time:
Row 100,150,200,250,300,350,400,450,500m
With one round of the following inbetween rounds:
5 burpee pull ups
10 o/h lunges (20/15)(15/10)(10/5)
15 ab mat sit ups
20 air squats

TUESDAY 22nd December
“SANTA’S SLAY”
35mins to move as much total weight as possible doing:
1x sled push
4x snatch
4x s.t.o
1x rope climb

WEDNESDAY 23rd December
“12 DAYS OF CROSSMIS”
1x 100m run
2x clean and jerk (50/30)(40/25)(30/20)
3x hspu
4x toes to bar
5x box jump
6x pull up
7x front squat
8x kb swing
9x burpee
10x double unders
11x lunges
12x deadlifts
performed in the same fashion as the song.
(e.g. 1…2,1…3,2,1….4,3,2,1….etc.)

THURSDAY 24th December
“ELF RUN”
40min cap
5 deadlifts (weight will ascend a ladder)
10 ring pull ups
1 “elf run” (200m carrying wallball)

FRIDAY 25th December (MERRY CHRISTMAS)
CLOSED

SATURDAY 26th December
CLOSED

SUNDAY 27th December
CLOSED

MONDAY 28th December
Strength:
Back squat
20min – 4rep + 2rep max’s

Conditioning:
Metcon – 14min cap
40,30,20,10 of:
Wallball
Kb swing (24/16)(20/12)(16/10)

TUESDAY 29th December
Strength:
Floor press
5min – work upto heavy set of 5
10min – 5 reps on the minute at same weight

Conditioning:
Alternating minutes (18mins total)
Pull ups
Snatch (35/27.5)(30/22.5)(25/17.5)
Ab mat sit ups
(Count total reps)

WEDNESDAY 30th December
Strength/conditioning:
Squat clean thruster
On the minute (heavy – not max)
Min 1-4: 5reps on the min
Min 5-8: 4reps on the min
Min 9-12: 3reps on the min
Min 13-16: 2reps on the min
Min 17-20: 1rep on the min
Go heavier every time the reps drop.

Conditioning:
For 12mins, alternate 1min rounds with a partner:
3 burpees straight into max cal’s on the rower. Then swap with partner, 1 works and 1 rests. Count cal’s only.

THURSDAY 31st December (NEW YEARS EVE)
Chipper: 35min cap
1km run
5 rope climbs (15 grounded)
15 sdhp (40/25)(35/20)(30/15)
25 box jump
30 front rack lunges (on the spot)
25 box jump
15 sdhp
5 rope climbs (15 grounded)
1km run