Week 6 (6/15)
De-load week / Xmas week
23rd – 29th December 2019
Block 1: Strength focus
Overview for this week: (deload/rest week)
Monday: 12 days of Christmas WOD
Xmas Eve: Team workout
Xmas Day: No classes. Happy Xmas!
Boxing Day: No classes. Open gym 12-2pm
Friday: No classes. Miles for Rainforest Charity challenge at the gym.
Saturday: Power cleans
Sunday: WOD to be announced on the day
MONDAY 23rd DECEMBER
12 Days of Christmas WOD (Stags & Does edition!)
‘Naughty & Nice’
In Teams of 2 or 3. Split work however.
25 minute AMRAP**
100 cal buy in row / 70 cal buy in bike
Into as many rounds as possible of….
24 jumping air squats
24 DB push press 2 x 22.5/15kg
24 box jumps
24 devils press 2 x 22.5/15kg
**Every 5 minutes, no matter what movement you’re on, everyone must perform 10 goblet lunges (5 each leg. Starting on 0:00).
No classes. Open gym 12-2pm.
Miles for Rainforest charity challenge 10:30 – 1:30pm. See our Facebook page for event details or ask a coach.
Build to a technically solid 5 ‘touch & go’ Power cleans for the day.
This is not a max, ensure technique is good. Weight not important.
3 rounds for time
10 thrusters 42.5kg/30kg
20 push ups
10 front squats 42.5/30kg
20 Overhead DB lunges 1 x 22.5/15kg (10 each arm)
10 power cleans 42.5/30kg
20 sit ups
10 KB swings
10:30am & 11:30am classes.
WOD will be announced on the day ?