Category: Uncategorized

? 12 Days of Christmas ?

Teams of 2
1. 200m Row/400m AAB.
2. BMU.
3. DB Thrusters.
4. Partner burpee (each).
5. Hspu.
6. Pull up.
7. D-ball Cleans.
8. Hang DB SN (4/arm).
9. KTE.
10. DB FR L
11. Ring dip.
12. DB Man makers.

?? Christmas Crackers ??

In memory of Jack Robert Burns

‘Jack’
20min Amrap
10 Push press 52.5/35kg
10 KB swings 24/16kg
10 Box jump step down 24/20

#mentalhealthawareness

?? Christmas Crackers ??
Week 5. FBB.
3 sets A1. Dual DB/KB Z press 8 reps.
Rest 60sec.
A2. Dual DB see-saw row Alt 16 reps.
Rest 60sec.
A3. DB Front rack split squat 8/leg. Rest 60sec.

Conditioning.
‘Christine’
3rft.
500m Row.
12 Deadlifts @ BW.
21 Box jump 24/20.

?? Christmas Crackers?

TTT Throwdown 26
“TTT’was the night before”
Teams of 2

Weightlifting. Week 5.
8 sets on every 90sec
2 Low hang snatch.

?? Christmas Crackers ?
‘The Matt’ (Courtesy of Matt Heaney).
5rft.
8 T2B
10 Hang power clean
8 Power jerk

See whiteboard for Scaled/RX.

?? Christmas Crackers ??
Athlete Games Qualifier
20min Amrap.
Buy in 100 Burpees over erg.
In remaining time max distance row.

? Christmas Crackers ??
‘Lizzie + Di love a bit of Quality’
21-15-9
Clean (Full)
Handstand push up

See whiteboard for Scaled/RX

Functional bodybuilding.
2-3 sets
A1. Elevated wide stance KB RDL 12 reps.
Rest 60sec.
A2. 20 Alt Glute bridge march.
Rest 60sec.
A3. 25 Banded face pulls.
Rest 60sec.

? Christmas Crackers ??
30min Amrap. Teams of 2
0.00-15.00min
Dubai CF Championship Q18.3

15.00-30.00
TTT#25 (Amrap DB Devils press)

Teams of 2. ‘Artie does Intervals’
20min Amrap (2min work/2min Rest).
5 Pull up.
10 Push up.
15 Air squat.
5 Pull up.
10 Thrusters 42.5/30kg.

Week 4. FBB.
3 sets.
A1. Tall Kneeling Dual DB press 8.
Rest 60sec.
A2. Supinated barbell bent over row 8 reps.
Rest 60sec.
A3. DB Split squats (suitcase hold) 8/leg.
Rest 60sec.

Conditioning.
? Christmas Crackers Day 3 ??
Annie 50-40-30-20-10.
Double unders.
Ab mat sit up.