Death by Goblet’

Amrap 7 mins
10 goblet squat + 10 burpee

Rest: 2 mins

Amrap 7 mins
10 goblet lunges + 10 russian swing

Rest: 2 mins

Amrap 7 mins
10 Goblet Step-Up + 30 seconds plank

Rest: 2 mins

Amrap 7 mins
10 deadlift high pull + 10 push-ups

Strength

3 sets
goblet goblet tempo cossack squat x6/6
(3sec down, 3 sec up)
Kb Dead bug x 10/10
2 mins rest

‘Fit for Christmas’
4 rounds for time
10 Am Swing
10 Goblet Squat
10 Rows (5/5)
10 Clean & Press(5/5)
10 Deadlifts
10 Bicep Curls
10 Burpees
1 Minute Rest Between rounds

Timecap : 17 mins

For time:

24 rounds:
200 / 250m bike erg
5 box jump overs
3 Toes to bar
1 Front squat @80% of FS 1RM

4 kierrosta:
60sek kb squat 16kg
60sek devils press 2x8kg
60sek kb rive vuorokäsin 16kg
60sek kb ohs (30+30 per käsi) 12kg
60sek lankku

Kierrosten välissä 2min huili

3-4 Sets:
10 Ring Push-ups
10 Seated Double DB Bicep Curls
10 Double DB Bent Over Rows
10 Seated DB Skull Crushers
- Rest 60-90sec btw sets

For quality 8-10mins practice of;

• L-Hang (tucked, one leg tucked, legs straight)
• Pistols (to box, post or band supported, full pistol)
• Ring Support Hold with turn out (band assistance, no assistance)

For time:

24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb

For time:

24 Wallballs
23 Abmat sit-ups
22 Burpees
21 Air squats
20 DU
19 DL 60/40kg
18 KBS 24/16kg
17 Back extensions
16 Box jump over 60/40kg
15 Pull-ups
14 Single arm OH walking lunges DB 22,5/16kg
13 Push-ups
12 Clean & jerks 60/40kg
11 GHD sit-ups
10 HSPU
9 D-ball over shoulder 60/40kg
8 T2B
7 Snatch 60/40kg
6 Pistol squats
5 C2B
4 Thrusters 60/40kg
3 Devils presses 2x 22,5/16kg
2 Wall walks
1 Rope climb

• Active Straight Leg Raises x 10 reps each side
• Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Bent Over Neutral Grip Shoulder Fly: 4 x 12-15. Rest 60s.
- use small weight plates for this.
+
5-10mins easy bike/row/walk
+
- Lizard Pose
- Scorpion Stretch
- 5 Parasympathetic Breaths each position (6s inhale + 1s hold + 6s exhale + 1s hold)