December 2016

GYMNASTICS Handstand roll outs Ring holds L sit 4 rounds WOD Clean & Jerk 1 every 20 seconds 12 minutes You can do all of these with power, squat or a combination of both. All squat cleans will mean more total work. If you do 70-80% of your max the 12 minutes will be tough

STRENGTH Weighted pull up Shoulder press 5 x 5 rep WOD Row 800 60 Double under 40 Box jump 20 Man maker (20/15) 14 minute cap You’ll need about 5 minutes to get through the man makers, move on to box jumps at 7 minutes if you haven’t finished double unders.

STRENGTH Back squat 5 x 5 rep WOD 6 Overhead squat 15 Toe to bar 5 rounds, 1 exercise every minute Rest 2 minutes 2 Snatch 8 Burpee 5 rounds, 1 exercise every minute Use a challenging weight for the overhead squats (start from the floor) Aim to get unbroken toe to bar, scale the

STRENGTH Barbell row Weighted push up 5 x 5 rep WOD ‘Helen’ Run 400m 21 Kettlebell swing (24/16) 12 Pull up 3 rounds (12 minute cap) Compare to: 05/10/2016 This workout is designed to be short and intense. It is a test of your stamina, your ability to continue at a high intensity without slowing down.

STRENGTH Overhead barbell lunge 5 x 6 rep Aim to get a 5-10kg increase on your average from last week. WOD ‘Fight Gone Heavy’ Double squat wall ball Power snatch (50/35) Box jump (75/60) Clean & Jerk Row (damper 1) 3 rounds. 1 minute at each exercise with a continuously running clock. 1 minute rest