Week 6 (6/15) 

De-load week / Xmas week 

23rd – 29th December 2019 

Block 1: Strength focus  

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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 23^rd DECEMBER 

WOD: 

12 Days of Christmas WOD (Stags & Does edition!) 

TUESDAY 24^th  

WOD: 

‘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).  

CHRISTMAS DAY! 

No classes. 

THURSDAY 26^th  

No classes. Open gym 12-2pm. 

FRIDAY 27^th  

No classes.  

Miles for Rainforest charity challenge 10:30 – 1:30pm. See our Facebook page for event details or ask a coach.  

SATURDAY 28^th  

BARBELL CYCLING:

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.  

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WOD: 

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 

SUNDAY 29^th  

10:30am & 11:30am classes. 

WOD will be announced on the day ?