Monday 23.12.2024
🎄Partner 12 Days Of Xmas 🎄
1-500m Bike
2-Wall Walk
3-YGIG HSPU
4-Power Clean 70/50kg
5-YGIG T2B
6-Synchro Burpee over the bar
7-YGIG KB Swings 30/24
8-80 Double Unders
9-C2B Pull Ups
10-Front Squat 70/50kg
11-YGIG Box Jump 30/24”
12-Barbell Jerk 70/50kg
Tuesday 24.12.2024
Strength Cycle ( Test Day )
Barbell Bench Press 1RM
Back Squat 1 RM
Deadlift 1RM
Wednesday 25.12.2024
🎅🏻 MERRY CHRISTMAS 🎄
Thursday 26.12.2024
🍗Boxing Day 🎁
Friday 27.12.2024
Open Box
Dynamic Warm Up
EMOM 24 (increase 2 reps from last week )
16 Wall Ball 9/6kg
14/12 Cal Row
16 Box Jump Over 24/20”
14 Shuttle Run 25ft
Cool Down Stretch & Mobility
Saturday 28.12.2024
Barbell Warm Up
“Bear Complex “
Power Clean -Front Squat -Jerk -Back Squat-Jerk
Partner WOD
30 Cal Bike
4 Bear Complex ( YGIG 2 each )
45 Cal Bike
6 Bear Complex
60 Cal Bike
8 Bear Complex
75 Cal Bike
10 Bear Complex
90 Cal Bike
*Bear Complex 60/40kg
Sunday 29.12.2024
Dynamic Warm Up
Conditioning
1000/900m Row
150 Double Unders
1mile Run
150 Double Unders
1000/900m Row
Gymnastic (Week 7 )
C2B into BMU
