MONDAY 31 DECEMBER 2018
MON 31 MGW
‘NYE BATTLE STATIONS’
30 SEC ON 30 SEC OFF
AAB CALS
WALL BALL
BURPEE
ROW CALS
PLATE OHL
SIT UP
DOUBLE UNDER
KB SWING
PULL UP
BOX STEP OVER
ALT DB C&J
HRPU
3 ROUNDS FOR REPS
TUESDAY 01 JANUARY 2019
TUE 01
HAPPY NEW YEAR AND BRING ON 2019 !!!
GYM CLOSED SO ENJOY OUR GREAT OUTDOORS TAKE A WALK WITH FRIENDS AND FAMILY START THE YEAR AS WE MEAN TO GO ON… POSITIVE !!!
WEDNESDAY 02 JANUARY 2019
WED 02
50 GOBLET SQUAT
10 BURPEE
40 SIT UP
10 BURPEE
30 ALT WEIGHTED LUNGE
10 BURPEE
20 KBS
10 BURPEE
10M BEAR CRAWL
10 BURPEE
20 KBS
10 BURPEE
30 ALT WEIGHTED LUNGE
10 BURPEE
40 SIT UP
10 BURPEE
50 GOBLET SQUAT
THURSDAY 03 JANUARY 2019
THU 03
-OPEN GYM-
SKILLS
STRENGTH
ACTIVE RECOVERY
MOBILITY
PAIN STORM
-AEROBIC-
20 ROUNDS
40 SEC ON
20 SEC OFF
-ENDURANCE
-4 ROUNDS
12 SANDBAG GTOH (M)
20M SLEAD PUSH (H)
SATURDAY 05 JANUARY 2019
SAT 05
-TEAM WOD-
FOR TIME
8-16-24-16-8
ALT DB SNATCH
SINGLE ARM DB BOX STEP OVER
CAL ROW
(EACH ATHLETE IN TURN COMPLETES REPS)
MONDAY 24 DECEMBER 2018
MON 24
CLASSES 10:00 11:00 AND 12:00
12 WODS OF CHRISTMAS
1 SDLHP (25/35)
2 THRUSTER
3 PUSH PRESS
4 POWER CLEAN
5 POWER SNATCH
6 KBS (16/24)
7 PULL UP
8 T2B
9 BOX JUMP (20/24)
10 DU
11 BURPEES
12 OH LUNGE (15/20)
