Its the week before Christmas, Im sure it will be a quite week but please come if you can as is will be great to see you all.
 
Monday
Banded anterior chain opener – 2 mins
E2MOTM for 16 mins
1 Snatch balance + 1 OHS
EMOTM for 5 Mins
1 x Dragon Flag
WOD – Pairs relay 12 Minute amrap
5 x Clean
5 x Front Squat
5 x Push press
RX 50/30
RX+ 60/35kg
Tuesday
Olympic weightlifting warmup
EMOTM for 15 mins
1 x Clean Climbing – perfect form
WORKOUT 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
RX 35/25kg
ALT 35/25kg & Chest to bar pull ups
SC 20/15 & Pull ups
 

 
Wednesday
Kipping drills:
2 drills below, those who cant do 5 x chest to bars in a row focus on drills 1, those who can must focus on drills 2.
Drill 1
EMOTM for 6 mins alternating:
Even 3 x 2 second hold Ring rows – Feet & body like table use hips and lats.
Odd max Band assisted ring dips
Drills 2
EMTOM for 6 mins Alternating
Even 5 x Cast swings & focusing on stopping feet aggressively in kip when below rings.
Odd 5 x Pull over rings
8 mins
If almost able to do muscle ups focus on Partner assisted muscle ups
OR muscle ups focusing on cast swing & Stopping feet aggressively in kip.
Other athletes focus on sets of 3 x Jumping chest to bars with a slow decent
WOD Every 2 mins for 16 mins
60 second work
5 HSPU
Max burpees to 6 inch target
60 second rest
RX+ 10 HSPU (only if you can do 10 unbroken)
Thursday
2 x 30 seconds Partner assisted front rack stretch
1 x 60 seconds Low dragon – Stretching ankle and hips.
E2MOTM
3 Front squat (perfect form) @ 75% x 16minutes
EMOTM with partner
30 seconds Chest to wall Hand stand hold
Partner must help you to keep form.
WOD
2 rounds:
40 wall balls
50 double unders
15 burpees
3 mins rest

Friday (CHRISTMAS JUMPERS HATS AND TINSEL IS A MUST!)
EMOTM for 10 mins 1 Split Jerk – perfect form
12 days of Christmas WOD:
1 Deadlift 100/60kg (RX+ 120/65kg)
2 Ring dips / (RX+Muscle ups)
3 Burpee Double unders / (RX+Tripple unders)
4 Shoulder taps / (RX+4 m HS walk)
5 Thrusters 40/25kg
6 HSPU
7 Barbell burpees
8 Toes to bar
9 Cleans 40/25kg
10 Pull ups  (RX+ C2B Pull ups)
11 KB Lunges 20/16kg (RX+ Single leg squats)
12 OH Squats 40/25kg
 
 
Saturday – Christmas Eve OPEN GYM 10-12:30 please come in and do your own thing.
SUNDAY: CLOSED

MONDAY: OPEN GYM 10-12:30 please come in and do your own thing.