Monday 19th
- 12 Days of Fitness
Start on 1 and then do 2-1 and then do 3-2-1 etc until they have done 12-1):
1 Star Jump on top the tree! / 2 Squat Cleans (43/30) / 3 Pull Ups / 4 Press Ups / 5 Burpees / 6 Deadlifts (43/30) / 7 T2B / 8 Wall Balls / 9 Broad Jumps / 10 Power Cleans (43/30) / 11 Squat Jumps / 12 Thrusters (43/30)
@45
20:31
2. Assault bike
400 on
1 min slow
6 rounds
Tuesday 20th
10 min clean and Jerk EMOM @ 80kg
11th rep @ 85kg
Bring Sally Up/Down – KB in front rack @24kg
5 rounds of 6 Stations – 1 minutes on each station;
Battle Ropes
25 Squat Jumps
RUN 200m
20 Press Ups
Assault Bike 15 Cals
REST
Wednesday 21st
Pistol practice and fun
DU practice and fun
2*15 OHS @42
5*20 OHS @42
Thursday 22nd
Work up to heavy Power Snatch/Hang Squat Snatch (as with this programme working on speed under bar). – 65kg
Then 10mins to find max Snatch Balance – 75kg
Chipper:
50 Box Jumps
40 KB Snatches (24/16)
30 Pull Ups
20 Press Ups
10 Burpee 2 Pull Up bar (so burpee then touch the pull up bar each time)
6:02!
Friday 23rd
5*3 front squat @ 90 (good form!)
5*1 loooong pause front squat @ 60 – working on position
5*3 RDL @ 120
5*5 barbell row @ 80
Saturday 24th
40 lengths sled @100 on sled
Alternate push / pull
29:something
5 rounds;
2 lengths kb overhead carry – 24kg each hand
2 lengths kb front rack carry – 2* 24kg
Then 6 lengths farmers walk with 24 kg KB in each hand (unbroken)
1 Length = 15 yards
Sunday 25th
Christmas!!
CF Masters Adventures 