Friday the 4th of January

Teams of 2: AMRAP 20 MINUTES 50 deadlift 90/60kg 50 wallballs 9/6kg 50 dumbbell snatch 22/15kg 50 double unders 50 pushups 50 box jumps

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Thursday the 3rd of January

4 rounds of: AMRAP 4 MINUTES 10 hang power cleans 45/30 or 10 kettlebell swings 10 bar facing burpees or burpees 10 toes to bar or knees to chest Rest 2 minutes between rounds Finisher – 500m row as fast [...]

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Wednesday the 3rd of January

Happy new year guys. I hope you all had a great holiday and are ready to get stuck back into training. We all overdo it in December so January is a good time to hit the reset button. That means [...]

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Monday the 17th to Friday the 21st of December

Monday 0.00 – 5 deadlift 1.30 – 1 set of strict pullups 3.00 – 4 deadlift 4.30 – 1 set of strict pullups 6.00 – 3 deadlift 7.30 – 1 set of strict pullups 9.00 – 2 deadlift 10.30 – [...]

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Friday the 14th of December

Teams of 2: AMRAP 25 MINUTES 50 cal bike or row or ski 50 deadlifts 90/60kg 50 cal bike or row or ski 50 front rack lunges 45/30kg 50 cal bike or row or ski 50 hang squat cleans 45/30kg [...]

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Thursday the 13th of December

Density training 15 minutes of: 1. 15 dumbbell bench press 2. strict pullups + ring rows (start with strict pullups then finsih the 15 reps with ring rows) 3. 15 raised heel kettlebell goblet squats 32/24kg Finisher 5 minutes of: [...]

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Wednesday the 12th of December

1. 8 minutes to work up to a 1 rep max clean (power or squat) 2. CrossFit Games Open workout 17.1 (20 minute time cap) 10 dumbbell snatches 22/15kg 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs [...]

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Tuesday the 11th of December

60s on 30s off for 30 minutes – 5 rounds 1. Toes to bar or knees to chest 2. Bike for cals (go hard, this is not a rest) 3. Pushups or handstand pushups or handstand hold 4. D ball [...]

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Monday the 10th of December

3 rounds of: 10 thrusters 35/25kg 10 burpees Straight in to: 3 rounds of: 10 power clean + push press 45/30kg 10 lateral bar burpees Straight in to: 3 rounds of: 10 front squats 52/35kg 10 bar facing burpees

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Friday the 7th of December

TEAMS OF 2: AMRAP 25 MINUTES 3 rope climbs or 6 bar muscleups 20 back squats 80/55kg 30 burpee box jump overs 40 dumbbell front rack lunges (1 in each hand) 50 pushups 60 double unders

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