Monday
A. Warm Up
2 rounds
1 length bear crawl and reverse crawl
5 steps duck walk forward
5 steps reverse
5 squat to stand
Hip Flow
A. Back Squat test Build to a 3RM
A2. Standing DB press
8 reps between Back squat attempts
B. 12 min EMOM
40 DUs or 60 singles
5 hand release burpee to a target
Workhorse 4 - increase burpee by 1
Tuesday
A. Warm Up
2 rounds
20 walking lunges
10 cossack squats 5/side
into
Foundation holds
Side plank ME 1x attempt/side
B. Deadlift
deload
3 x 8 @ 60% 1RM
B2. Strict pull up
3 x ME UB
- partner assissted for max negatives with a min 3011 tempo
C. Karen
For time
150 wall balls
- 8 min cap
Wednesday
A. Warm Up
5 TGU/side
5 KB windmills/side
into
Shoulder Flow
B. Push press
Build to a new 1RM - 15 min cap
B2. Ring row partner adductor hold
8 reps between strict push press attempts
C. 2 rounds
Full 8 min rest btw rounds
- 6 min cap on each round
200m run
15 KB swings @ 24/16
25 burpees
15 kb swings
200m run
Lion 4 - 32/24kg
12 days of Creature Christmas / fit as friday
1 - HR push up or HSPU
2 - pistols or air squats
3 - T2B or K2E
4 - burpee to plate
5 - plate GTOH
6 - alternating reverse lunges
7 - DB Snatches
8 - frog sit ups
9 - KB goblet squats
10 - KB swings
11 - pull ups
1200m run or row
- 45 min cap
CHRISTMAS DAY
Closed
Saturday
A. 2 rounds
10 dowell pass throughs
5 hind push ups
5 blackburns
5 super man rocks
B. GST (gymnastics strength training)
1 min on 1 min off
(3 sets of each exercise)
B1. HS Hold or HSPU strict
B2. Ring dip or support holds
B3. Active knee or L hang
C. FAT Helen
3 rounds
400m run
21 KB swings @ 32/24
12 CTB pull ups
EVOLVE Barbell Thu
No weightlifting.
Evolve barbell Sat
OH mobility focus
A. narrow grip OHS training.
- ankle mobility
- T rotation
- hip mobility
- shoulder extension
B. Split jerk technique