WORKOUTS of the WEEK 23.12.19

QUOTE OF THE WEEK

Happiness is not something made. It comes from your own actions. -Dalai Lama

MONDAY

Part A

Build over sets

10-8-6-4-2

Front squats

Part B

‘Dialogue Beep Test’

Level 1 – 10x 30sec

Level 2 – 10x 25sec

Level 3 – 10x 20sec

Level 4 – 10x 15sec

Level 5 – 10x 10sec

*20m shuttle + 1 flop within time period

Recovery

Couch stretch 1min/

Rig calf stretch 1min/side

TUESDAY

CHRISTMAS EVE

12 days of Christmas

12 deadlifts

11cal

10 air squats

9 push jerk

8 pullups

7 HSPU

6 pistols

5 GHD situps

4 BMU / ring dips

3 thrusters

2 burpee flares

1 500m run

F[25-35] M[40-50]

Recovery

2min AMNAP

Barbell smash quads 2min/ 

WEDNESDAY

CHRISTMAS – CLOSED

THURSDAY

BOXING DAY – CLOSED

FRIDAY

Part A

Build to a heavy

1 hang squat clean

1 squat clean

Part B

20min AMRAP

8 heavy DB step overs

8 KBS

8 ring dips

8cal

*1min REST

Recovery

Trigger glutes 2min/

SATURDAY

Workout – Teams of 3

200/140 cals

Into

50 TTB

50 Box jump overs

50 Deadlifts

50 TTB

50 Box jump overs

50 Deadlifts 

50 TTB

50 Box jump overs

50 Deadlifts 

*35min time cap

Increasing weight for deadlifts

Sx F[45-50-55] M[60-70-80]

Rx F[65-75-85] M[90-100-110]

Recovery 

Trigger hamstrings on box 2min/

Trigger calves 1min/

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