Monday 28th December
12min EMOM
1- 20 DB goblet squats
2- 45s Air Squats
3- 20 DB goblet lunges
4- 45s reverse lunges
2mins rest
12min EMOM
1- 20 DB SA STOH (10/10)
2- 45s Press ups
3- 20 DB SA Upright Row (10/10)
4- 45s Plank Hold
2mins rest
12min EMOM
1- 16 DB SA GTOH (8/8)
2- 45s Sit ups
3- 16 DB SA Thruster (8/8)
4- 45s Burpees
Tuesday 29th December
2mins on : 1min off for 12 Rounds
1- 30 KB swings - max burpees
2- 30 BB back squat - max lunges
3- 30 Press ups - max hot knees
4- 30 KB Goblet Squat - max mountain climbers
5- 30 BB push press - max pommel jumps
6- 30 Sit ups - max bicycle
Wednesday 30th December
Conditioning:
For max reps
1min Cal Row/Ski
1min Box Jump
1min DB snatch
1min banded Air Squats
1min TRX Squat jumps
1min rest
Repeat for 3 rounds
Accessory:
5 rounds of
15s leg lowers
15 sit ups
15s hollow hold
15 sit ups
Thursday 31st December
Team Workout
In 2’s
100 KB Swings
100 KB Thruster
100 KB SDHP
100 KB GTOH
(Split into 10’s)
After each full movement perform in sync:
40 Air squats
30 Sit ups
20 Press ups
10 Down ups
Friday 1st January
Gym Closed
Saturday 2nd January
Conditioning
EMOM complete 4 Burpee box jumps
Complete
100 air squats
100 Russian KB swings
100 lunges
Accessory
20-15-10
Plank up
Down up
Sunday 3rd January
35min AMRAP
Every 5mins complete a 200m run/row/ski
50 BB Strict Press
50 BB Bicep Curls
50 BB Floor Press
50 BB Skull Crushers
50 BB Back Squats
50 BB Back Rack Lunges