Workouts Dec 23 – 28 (Christmas Week)


2013 Regionals Event 2

3RM Overhead Squat
*From the Floor

2013 Regionals Event 3

For Time:
30 Burpee Muscle Ups

Aim – Full Body strength piece, taking the barbell from the floor! Use Burpee ring pull ups or pull ups as a progression!

Bonus Work
30 Sandbag cleans


800m Run
50 Empty Bar Thrusters
30 Pull Ups
600m Run
30 Thrusters 40/25kg
20 Chest to Bar Pull Ups
400m Run
15 Thrusters 60/40kg
10 Bar Muscle Ups

Aim -BIG workout, EARN that christmas dinner! Dont get caught in a sprint or race! Gymnastics and barbell in increases in difficulty but the reps go down!

Bonus Work
5 x 3-15 GHD Sit Ups
5 x 3-15 GHD Back Extensions

Christmas Day Open Gym


For Time:
3 Rounds
21 Wallballs
21 Toes to Bar
-Straight into-
3 Rounds
15 Bar Facing Burpees
15 Deadlifts 100/70kg

Aim-Coping with muscular fatigue, these are big sets so make sure you break up the reps early. Expect to feel the back muscles!

Bonus Work
2 Minutes Right Side Plank
2 Minutes Left Side Plank


Linchpin Test 2

For time, 3 Rounds:
5 Ring Muscle Ups
10 Squat Cleans 61/43kg
20 Box Jumps 24/20″

Aim– Mixed type of movements, push hard on this workout!

Bonus Work
3 Rounds of:
4 Minutes Rowing
-2 minutes rest-
Gents use 24-26s/m, Ladies use 26-28s/m


Teams of 4:

4 Rounds
400m Run
35 Synchro Air squats
50 Cal Row
35 HandStand Push ups (Shared)
50 Cal Ski
35 Synchro Sit Ups

Aim-Pressing fatigue and aerobic endurance

Get coached on an area you want to work on, join in on the team monster mash, or stretch out and drink coffee!

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