For load and time:
20 Burpees (over barbell)
20 Overhead Squats
20 Burpees
20 Front Squats
20 Burpees
20 Back Squats
*All lifts are from the ground.

Advice on loading: Pick a load for the OHS and FS that you might have a shot at getting unbroken but it shouldn’t be a certainty. The back squat is a little different – for the sake of safety (the bar is coming from the ground each time) pick a weight that you are confident that you can do UB. This should not be easy but should be UB.

Our last full week of training before Christmas! Let’s get in the gym and get some Turkey credits before the big day!

Every five minutes for five rounds:
Run 400m
25 KB Swings 24/16kg
Max. rep UB Chest to Bar Pull-ups

Scaling advice: If you’re not able to do big sets of pull-ups, disregard the UB element of the workout and pick a number of pull-ups that is slightly above what you can do in one set and chip away at getting through those reps in each round.

7.00am Team Workout – we need numbers to make this happen so get your butts in here!

8.00am
A. EMOM x 10:
1 Clean & Jerk

B. Five rounds for time of:
20m Overhead Walk 85/55kg
100m Farmers Carry 24/16kg

Break your routine! Believe it or not you can train on Thursday – we know you’re sore and today’s training has been programmed with that in mind. This workout can be really hard if you want it to be or an active recovery. Either way unless you’re going to be doing some good recovery work at home, you’ll recover better by coming in.

Still Think Low-Fat Dairy is the “Healthy Choice”? Think Again!

A. Partner Workout
Run 200m
Run 400m
Run 800m
Run 400m
Run 200m
*The runs are relay format i.e. one partner runs at a time.
*The partner not running performs a 60 sec. UB weighted plank.

B. Stretch Circuit.

Ascend as far as possible in 20 minutes:
Pull-up
Push-up
Run 200m
*choose from the following starting points:
1 pull-up/2 push-ups
5 pull-ups/10 push-ups
10 pull-ups/20 push-ups
*increment the pull-up by 1 rep and the push-up by 2 reps per round.

7.00am – Surprise Workout. Come in and find out!

8.00am – Back Squats + Grid Racing!

For time:
10 Front Squats
Run 400m
Rest 1 min.
8 Front Squats
Run 400m
Rest 1 min.
6 Front Squats
Run 400m
Rest 1 min.
4 Front Squats
Run 400m
Rest 1 min.
2 Front Squats
Run 400m
*use the 1 min. rest break to add weight to your bar on each round.
*bar is taken from the ground.
*use weights that are near maximal for the volume of reps for each round.