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Mon 1st December
Partner
Squat / row ladder. ( 200 m )
60/60. 40/40.. 20//20
150 / 105. 130/ 85. 110/ 65.
Men up 10 kg , women 5 kg .
200 m row 10 squats.
200 m row 9 squats.
Etc down to 1 rep max.
35 min.

Tue 2nd
Partner
Press/jerk row ladder.
Start 20/15.
Finish single rep off rack .
Usual 200 m row in between .

Wed 3rd
Partner deadlift/ row
60/30. 80/40. 100/60. 110/70
150/75.170/85..190/105.. 200/115.
Men up in 10 kg every set .
women up in 5 kg every set.
200m row 10 D/L
200 m row 9 D/L
200 m row 8 D/L
Etc down to rep 1 max
35 mins work to max single.

Thu 4th
Partner
Snatch row ladder
Start . 45/30.. 40/25… 35/20.. 30/15..
Men up in 10 /5 kg every set .
women up in 5/ 2.5 kg every set.
200m row 10 snatches
200 m row 9 snatches
200 m row 8 Snatches
Etc down to rep 1 max
35 mins.
Partner.

Fri 5th
Partner.
System 9 D/

Sat 6th
Crazy Saturday

 

Mon 8th Dec
Deadlift 5 rep max.
Diane
H/S & D/L
21/15/9
Roaming Diane for advanced

Tue 9th
Pull ups (retraction)
Max 5 Barbell row
Metcon
Pull up & rope
21/15/9

Wed 10th
K/ B Swings
K/B Push press.
K/ B SDHP.
K/ B med clean.
1.1.1.1 2.2.2.2 etc.
35 mins

Thu 11th
Max 5 hang clean
Max 5 hang snatch

Fri 12th
Work on skills for Sundays in house.
D/U.. S 2 O/H..T 2 B…Thrusters..
H/ S .. C&J ..Farmers..M/ Ups..

Sat 13th
Crazy Saturday 8:15 & 9:30 am class

 

Mon 15th
Miagi for Time
50 – Deadlifts. 60/40
50 – k/b swings . 24/16
50 – push ups .
50 – pull ups .
50 – k/ b taters . 24/16.
50 – box jumps . 24/20
50 – wall balls . 20/14
50 – knee/ elbows .
50 – D / Unders .
Cut in half for new members .

Tue 16th
RX 80/50 . 60/40. 50/30
20min to find max 3 rep front squat .
5 Front squat
10. Back squat.
15. Air squats
15 min amrap with partner.

Wed 17th
Partner share WOD
RX 2 people .. RXs 3 or more
people.
50 wall balls. 9/6
200 Burpees
100 wall balls. 9/6
200 ab mat
150 wall balls. 9/6
200 push ups
250- wall ball. 9/6
200 air squats.
40 min cap

Thu 18th
Explain WOD 10 mins. WOD 13.1
1 st Open WOD 13.1
40 Burpees .
30 snatches. 35/ 20kg
30 Burpees
30 snatches 60 /35kg
20 Burpees
30 snatches. 75 / 45
10 Burpees
30 snatches. 90/54

Fri 19th
Free Friday.

Sat 20th
M&M
12 days to Christmas WOD

 

Mon 22nd
12 Days of Christmas V2

Tues 23rd
Jingle Kettlebells

Wed 24th
6am & 9:30 classes only
James Christmas Eve WOD

Thurs 25th
CLOSED

Fri 26th
CLOSED

Sat 27th
Crazy Saturday

Mon 29th

James WOD 6 am & 9:30 am . 5:30 pm & 6:45 pm

Tue 30th

2 rep deadlift + metcon 6 & 930 am 5:30 & 6:45 pm

Wed 31st

James WOD 6 am & 9:30 am ONLY

Thur 1st Jan

CLOSED

Fri 2nd Jan

Filthy 1000 so burn the calories.. burn the fat.
6 am & 9:30 am. . 5:30 pm & 6:45 pm

Sat 3rd

M& M 8:15 & 9:30am