'Twas the Week before Christmas!!
Wednesday: Fun Team Games + WOD
Friday: Dress Up Christmas WOD @ 5.30pm (Regular Day Classes on as usual)
Saturday: 9am - Barbell - 10am Scavenger Hunt - 11.30am Melzar's Brunch/Lunch

Strict Press 2 - 2 - 2
Push Press 2 - 2 - 2

then:

AMRAP 4 Mins
10 Pull Ups
15 Burpees

3 Min Rest

6 Min AMRAP
10 Deadlifts (35kg/50kg)
15 Box Jumps (20"/24")

3 Min Rest

8 Min AMRAP
10 Shoulder to Overhead (35kg/50kg)
Run 200m

Post weights and rounds to comments.

NO CLASSES AT THE BOX TODAY...
WE ARE HITTING THE BEACH!!

Meet at the Box @ 7.15am
Heading to Browns Beach @ 7.30am (Car Pool)
BYO swimming gear + board/wetsuit if you have them (some will be supplied for those who don't!)

Beach WOD 1
3 Mins Rest
Beach WOD 2
3 Mins Rest
Beach WOD 3

then:

SURFING!!

Post results to comments.

SATURDAY 13 Dec (TOMORROW) - Beach WOD + Surf
Meet at the Box @ 7.15am - Leave 7.30am SHARP - Car pool to Browns Beach
NO REGULAR CLASSES SATURDAY MORNING AT THE BOX
Any questions to Eve - 0427345917

Work Kipping Toes to Bar
EMOM 8 Mins
3-8 reps per set

Then:

"Elizabeth"
21 - 15 - 9
Squat Cleans (40kg/60kg)
Ring Dips

Compare to last time "here"

Post times to comments.

Power Snatch
3 - 3 - 3 - 3
In between work Strict HSPU Box or Restrict Range

Then:

Row 1km then complete a Max Set of Overhead Lunges
Rest 3 Mins
Row 500m then complete a Max Set of Front Squat

Post weights and reps to comments.

Weighted Pull Ups
3 - 3 - 3 - 3 - 3

Then:

20 Min AMRAP
25 Double Unders
25 Box Jumps
25 Wall Balls

Endurance:
"Triple 3"
Row 3000m
300 Double Unders
Run 3 Miles

Compare to last time here.

Post weights and rounds to comments.

Deadlifts
7 - 7 - 7 - 7
Start @ 50% & add 5-10kg each set

5 Rounds of:
30 Sec Plank
30 Sec Rest
30 Sec Core Hollow
30 Sec Rest
30 Sec Bottom of Squat
30 Sec Rest

Post weights and reps to comments.


Blue Lake Barbell

Tech:
6 x Clean + 3 Jerks
Heaviest possible

Strength - Alternate between the following:
a) 5 x 5 Push Press - heaviest possible
b) 5 x 8 Weighted Step Ups - heaviest possible

Accessory:
3 x 6 Strict Pull Ups

Kicking to HS x3
Wall Climb x3 / Box Climb x3

Front Squat
3 - 3 - 3 - 3 - 3
Pause 2 sec in absolute bottom

10 Mins - Ascending Ladder of:
2 Thrusters
Run 200m
Add 2 Thrusters each round

Post weight, times and reps to comments.

Back Squat
3 - 3 - 3 - 3 - 3

Then:

4 Rounds for Time:
10 Push Press
10 Box Jumps
10 Sit Ups


Blue Lake Barbell

Tech:
Snatch High Pull + Hang Snatch
6 attempts for heaviest weight

Strength:
a) 5 x 4 Back Squat - heaviest possible
b) 5 x 3 Split Strict Press - heaviest possible

Accessory:
2 x max effort GH Raises

Snatch
Work tech

Clean & Jerk
Work tech

Then:

3 Attempts for best Snatch

3 Attempts for best Clean & Jerk

 

Not sure what is going on here...

Bench Press
5 - 5 - 5 - 5 - 5

Then:

3 Rounds for time:
Run 200m
Rest 1 Min
Run 400m
Rest 2 Min

Finisher:
Running Mobility

Post times to comments.

Power Snatch
2 - 2 - 2 - 2 - 2

Then:

For total time:
3 Min AMRAP
3 Power Snatch
25 Double Unders

Straight into:

3 Rounds of:
10 Burpees
12 Push Press
14 Squats

Post times to comments.

Deadlifts 4 x 3 - Start @ 70% of 1RM - add 5-10kg each set - Don't go to Max!
Then:

13 Min AMRAP
3 HSPU
6 Toes to Bar
9 Power Cleans
Post weights and rounds completed to comments.


Blue Lake Barbell

Tech:
Split Jerk
Build to a heavy 3 rep set - 15mins

BB Cycling / Strength - Alternate between the following:
a) 5 x 3 Power Snatch - heaviest possible
b) 5 x 3 Overhead Squat - heaviest possible

Accessory:
3 x 8 Ring Rows

Blue Lake Fun Runner's: Rest Day OR Mobility

Kipping Pull ups & Toes to Bar
Then:

3 Rounds for time of:
10 Front Squats
10 Burpee Pull Ups

Finisher:
Weighted good mornings 3 x 6 reps

Post times and weights to comments.

Good luck to everyone in the Blue Lake Fun Run!

Have fun being Super Hero's! Go gettem' guys.

Power Snatch
2-2-2-2-2

Then:

AMRAP 5mins
10 Dumbbell Thrusters
10 Push Ups
Rest 1 Min
AMRAP 5mins
15 Alternating Lunges
15 Ball Slams

Post weights and times to comments.


Blue Lake Barbell

Clean and Jerk 1RM

Front Squat 3 @ 70%, 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, 2 @ 90%, 1 @ 95%

5 Rounds for Time:
12 Power Cleans
12 Back Squat
(same weight as power clean)


Then:

4 x 5 Deadlifts - Start @ 60% of 1RM - Add 5-10kg each set - Don't go to Max!!

Post times and weights to comments.

Post by The Outlaw Way.

EMOM for 9mins - Alternating (3 Sets)
8 Banded Good Mornings
Row 200m
10 One Armed Kettlebell Swings (5 on each arm)

Then:

3 Rounds of "Kelly" for time:
Run 400m
30 Box Jumps
30 Wall Balls

Post weights and times to comments.

EMOM for 6mins
2 Squat Cleans + 1 Split Jerk

Then:

30-20-10 reps for time:
Alternating Barbell Lunges
Burpees over the Bar

Then:

Handstand Strict Strength
3 x 5 Box HSPU's