WOD

A) Back squat 5 x 10 B) 50-40-30-20-10 Lunges Burpees Focus today is the squat, with 50 reps which should look identical from start to finish. Don’t reduce range when you get tired. Scaling: Back squat – all sets should be unbroken and ideally at the same weight Top tip: Your legs will be fried by the time you get to the burpees. Focus on the press from the floor and shoot up the hips every rep.

WOD

12 days of Christmas 100m run 2 rope pulls (24/16kg) 3 TTB 4 push ups 5 down ups 6 sit ups 7 air squats 8 DB push press (22.5/15kg) 9 split jumps 10 KBS (24/16kg) 11 startbursts 12 wall climbers Like the song, you’ll start with the run, then 2 rope pulls and run, then 3 TTB, 2 rope pulls and run…. and so on! Scaling: Rope pulls – select a lighter weight if needed TTB – can be scaled to hanging knee raise Push ups – can be scaled to a box Push press – reduce weight if needed Split jumps – can be substituted for stepping lunges KBS – reduce weight if needed Wall climbers – go as high as you’re comfortable Top tip: This is a long workout, just keep ploughing through – you’ll never have to spend too long on one station!

WOD

A) Deadlift – build to a heavy triple

B) 15 min AMRAP in pairs:
P1: row
P2: 15 sit ups
Switch once the 15 sit ups have been completed

The deadlifts today will be touch and go reps

Scaling:
No scaling required!

Top tip:
Don’t absolutely cane it on the row at the start or 15 minutes will seem like a long time! Work out smooth transitions on and off the rower.

WOD

A) Push press 7 x 5

B) 5 rounds:
> 200m run
> 15 push ups

The focus today is the push press, building weight each set

Scaling:
Push ups – use a box if needed (there are 75 reps in total)

Top tip:
Run hard in the workout; you can get your breath back during the push ups!

WOD

32 minute alternating EMOM:

1. 40′ weighted pvc overhead walk
2. 10 strict ring dips
3. 3 L-sit rope climbs
4. 200m run

Scaling:
Weighted walk – we are looking for great position and control in this movement. These are hard… leave your ego at home and don’t go too heavy!
Ring dips – reduce volume or scale to matador/band assisted dips if needed
Rope climbs – reduce volume or do 3 weighted rope pulls 

Top tip:
Today is a chance to really focus on body positions and get some volume in with great form. Maintain focus throughout.

WOD

A) Front squat: 10,8,6,4,2,2

B) 20-15-10-5
Front squat (50/35kg)
Burpees over bar


The main focus of today’s class is build to a heavy double front squat.

Scaling:
Front squat – if you squat more than 100/70kg in part A, go Rx. If you squat less than that, use 50% of your heavy double as your weight for the workout
Burpees – these are side on burpees, with a two-footed jump over the bar. Skip or step over the bat if needed.

Top tip:
The weight on the bar should feel light after lifting heavy, but your legs will get sapped in the WOD. Don’t even think about breaking; all sets should be done without putting the bar down!

WOD

8 rounds off 4:00

8 DB push press (22.15/15kg)
80m DB carry
8 burpees
80m run

Scaling:
Dumbbell – select a weight that enables you to do 8 reps unbroken (in the early rounds at least)

Top tip:
Race through the burpees and run; the aim is to get some high intensity work done, giving yourself enough time to recover before the next round starts.

WOD

Clean EMOM:

0:00-5:00 5 reps per minute
6:00-10:00 3 reps per minute
11:00-15:00 2 reps per minute
16:00-20:00 1 reps per minute

Start light and build the weight each minute.

Scaling: ideally these are squat cleans, but power clean if needed

Top tip: work backwards from the weight you’d like to get to and go up in small increments from the start.