Monday 4.12.2023
Dynamic Warm Up : Ski – Box Jump Over – Down Up – Bike
WOD
3 Round ( AMRAP 4:00 )
8/6 Cal Bike
4 Burpee Over The Box
Rest 2:00
3 Rounds ( AMRAP 4:00 )
8/6 Cal Ski
4 Dual DB Box Step Over
Rest 2:00
Tuesday 5.12.2023
Warm Up : Barbell
Hang Power Clean – Front Squat – Power Jerk
Weightlifting – Heavy Clean and Jerk
WOD
EMOM 12
4 Hang Power Clean
3 Front Squat
2 Jerk
RX 50/35
Wednesday 6.12.2023
Gymnastic Warm Up
Alt V-Ups , Swings From Pull Up Bar ( Hollow Arch )
WOD
AMRAP 18
25 DB Power Snatch 22/15kg
25 T2B
25 DB OH Lunch 2/15kg
25 V-Ups
Barbell Club Snatch
Snatch Warm Up
Main Set @45-50%
3×5 Snatch Deadlift Pull
3×5 Power Snatch
3×5 Hang Squat Snatch
3×5 Snatch Balance
3×5 OHS
Thursday 7.12.2023
Snatch Warm Up
Weightlifting Heavy Snatch
WOD
50 Power Snatch 40/27kg
150 Double Unders
50 OH Squats 40/27kg
Friday 8.12.2023
Warm Up :
Deadlift & Jerk
WOD
EMOM 12
5 Deadlift
3 Jerk
Same as the last week @70/50kg
Cool Down
RomWod
Gymnastic
Week 7
Combine Skill
HSPU & T2B & HS Walk
Saturday 9.12.2023
SKIRMISH CHRISTMAS THROWDOWN
9am Start
Team Of 4 ( 3 Events )
Workouts and Teams will be announced on Thursday
Sunday 10.12.2023
AEROBIC CAPACITY ( Both Classes )
7:00 Max Cal Row
Rest 1:00
7:00 Max Cal Bike
Rest 1:00
7:00 Max Cal Ski
Rest 1:00
7:00 Max 50FT Shuttle Run
Gymnastic
Week 7
Combine Skill
HSPU & T2B & HS Walk