Friday 27th December

Floor Press 10-10-10

5 x Pullups,
10 x Pushups,
15 x Squats.
12min AMRAP

Tuesday 24th December

Power Cleans
3 x 5
10 minute AMRAP:
200m Run
10 Burpees
10 Wallballs (9/6kg)

Monday 23rd Dec

Crossfit Total

Saturday 21st December

EMOM 20 minutes
ODD:  1 Deadlift + 1 Clean + 1 Front Squat (70/45kg)
EVEN: AMRAP Plate Raise Sit-ups (20/10kg)

FLASHBACK Friday 20th December

5,10,15,10,5 Pwr Snatch 50/32.5kgs, 
Burpee Bar Jumps, 
Wipers(L=1R=2).

Thursday 19th December

In pairs for time:
3 rounds of:
50 Med Ball Cleans (9/6kg)
40 Push Press (60/40kg)
30 Toes to Bar
then…
70/50 Cal Row

Wednesday 18th December

NG Bench Press
5 x3

Tuesday 17th December

“Fran”
21-15-9
Thrusters (42.5/30kg)
Pull-ups

Monday 16th Dec

HB Back Squat
5 x 3

Saturday 14th December

10 minute AMRAP:
10 Power Cleans (70/45kg)
15 Chest to Bar Pull-ups
20 V-ups
100m Sprint
REST 1 minute
6 minute AMRAP:
10 Deadlifts (70/45kg)
10 Bar Burpees
REST 2 minutes
2 minute AMRAP:
10 Wallfacing Squats
5 HR Push-ups

Friday 13th December

EMOM for 20 minutes:
ODD: 4 Burpee Box Jumps
EVEN: 5 Thrusters (65/42.5kg)

Thursday 12th December

20 minute AMRAP:
3 Deadlifts (100/60kg)
6 Muscle-ups
1 Block Run

Wednesday 11th December

NG Bench Press
5 x 5

Tuesday 10th December

10 rounds:
1 minute on/1 minute off:
10 Kettlebell Swings (32/24kg)
15 HR Push-ups
20 Air Squats
1 Rope Climb

Monday 9th December

HB Back Squat 
5 x 5

Saturday 7th December

25 minute AMRAP:
1 Block Run
15 Kettlebell Swings (32/24kg)
15 Box Jumps
1 Rope Climb

Las Vegas Band Camp

FLASHBACK Friday 6th December

20 minute AMRAP:
In pairs:
40 Partner Slams (9/6kg)
30 Partner Burpees
20 Parner Sit-ups
200m Sprint

Thursday 5th December

3 rounds for time:
5 Push Jerks then
3 rounds of “Cindy”*
1 minute rest
* 1 round of Cindy = 5 Pull-ups, 10 HR Pushups, 15 Squats

Wednesday 4th December

Floor Press
10-8-6

Tuesday 3rd December

7 rounds:
2 minutes on/2 minutes off:
30 Double Unders
15 Power Snatches (40/25kg)
10 Bar Burpees

Monday 2nd December

Deadlift
8-8-8

Saturday 30th November

“Kalsu”
For time:
100 Thrusters (60/40kg)
5 Bar Burpees