Training for the final two weeks of the year!

Training for final two weeks of the year!

 

Conditioning workouts will be fun and varied over the next few weeks with a lot of partner workouts to help keep you motivated. All you need to do is make the effort to get in to the gym – we will do the rest and make sure you get a good workout in!

Strength programming is entering a short maintenance phase of 3 sets of 8-10 reps at moderate weight.

Keep training over the Christmas period so you are ready to push on in January and not just undoing the damage of the festive season for most of Jan and Feb.

 

Monday Dec 17th:

Strength:

Front Or Overhead Squat 3x8 reps

Accessory:

Weighted Step Ups 3x8 reps

Conditioning:

Partner Isabel, Grace & Fran

 

Tuesday:

Strength:

Bench Press 3x 8 reps @ 60% of 1 Rep Max

Accessory:

Single Arm Row 3x8

Dumbell Chest press 3x8

Conditioning:

Partner Karen & Partner Jackie

 

 

Wednesday:

Conditioning:

‘12 Days Of Christmas’

  • For Time
  • 1 Sumo Deadlift High-Pull (75/55 lb)
  • 2 Thrusters (75/55 lb)
  • 3 Push Press (75/55 lb)
  • 4 Power Cleans (75/55 lb)
  • 5 Power Snatches (75/55 lb)
  • 6 Kettlebell Swings (53/35 lb)
  • 7 Pull-Ups
  • 8 Knees-to-Elbows
  • 9 Box Jumps (24/20 in)
  • 10 Double-Unders
  • 11 Burpees
  • 12 Overhead Walking Lunges (45/25 lb Plate)

Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.

 

 

Thursday:

Strength:

EMOTM 2/3 Clean & Jerks

Accessory:

Broad Jumps 5x3

Conditioning:

4 Rounds of:

Min 1: 3 x Heavy Power Cleans

Min 2: 5 x Strict Chin Ups/Muscle Ups

Min 3: 10 x Toes To Bar (Strict)

Min 4: 10 x Push Ups/HSPU (Strict)

Min 5: 12/10 Cals

 

Friday:

Strength:

Back Squat 3x8

Accessory:

Bulgarian Split Squats 3x8 reps

Conditioning:

‘Cindy & Snatch’ 20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

1 Snatch 60/40kg: Add one rep each round.

 

Or

 ‘Mary & Snatch’

5 HSPU

10 Pistols

15 Pull Ups

1 Snatch 60/40kg: Add one rep each round.

 

 

 

 

Saturday:

Conditioning:

10 Rounds of:

10 Cals

10 Kettlebell Swings

10 Sit Ups

10 Box Jumps/Step Ups

 

 

 

Christmas Eve:

Partner Workout:

Angie, Air Force and finish with Partner Diane or Partner Amanda

 

 

Thursday Dec 27th;

Strength:

Bench Press 3x10 reps

Accessory:

Barbell Row 3x10

Dumbell Chest Press 3x10

Conditioning:

50 Cals

40 Kettlebell Swings

30 Burpees

20 Pull Ups

100 Double Unders/Skips

5 Rope Climbs

 

Friday Dec 28th

Strength:

Back Squat 3x10

Accessory:

Bulgarian Split Squats 3x10

 

Conditioning:

Partner Workout:

20 min AMRAP

10 Pull Ups each

10 Cals each

10 Wall balls each

10 Toes To bar each

 

Saturday Dec 29th

Strength:

Clean 10 x 2

Conditioning:

Partner Workout: Share reps as required:

  • For Time
  • 66 Deadlifts 50/35kg
  • 66 Box Jump (24/20 in)
  • 66 Kettlebell swings (1.5/1 pood)
  • 66 Knees-to-Elbows
  • 66 Sit-Ups
  • 66 Pull-Ups
  • 66 Thrusters (25/15kg lb)
  • 66 Wall Ball Shots (20/14 lb)
  • 66 Burpees
  • 66 Double-Unders

 

 

Monday Dec 31st

Strength:

Bench Press 3x10 reps

Accessory:

Single Arm Row 3x10

Rings Dips Or Bar Dips 3x10 reps

Partner Workout:

‘Partner Whitten’ Share reps as required:

  • 5 Rounds For Time
  • 22 Kettlebell Swings (2/1.5 pood)
  • 22 Box Jumps (24/20 in)
  • 400 meter Run
  • 22 Burpees
  • 22 Wall Ball Shots (10/9 ft, 20/14 lb)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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