December 4, 2022

This week we will be re-testing 4 workouts that we have previsouly done throughout the year. Some were initially programmed all the way back in January. Hopefully you have written down your results from the workouts somewhere and can use this opportunity to see how a year of hard work and training has helped improve your fitness!

Here’s to another awesome week of training team.

Monday

RETEST 3RD JAN

Classic Crossfit

20 min AMRAP

20 power cleans 42.5/30

20 target burpees

20 box jumps

Tuesday

RETEST 4TH JAN

Heavy Day

Back squat, 5 rep

Shoulder press, 5 rep

Deadlift, 5 rep

Wednesday

Funastics

4 x 3-8 strict/weight pull ups

Super set

45-60 sec press up hold

EMOM 15mins

1- 16 hang db clean and jerk

2- 30 sec knee tuck

3- 30 sec weighted sit ups

Thursday

Retest

Team Takeover

For Time

150 Wall Balls

100/80 kcals Bike

150 KB Swings

100/80 Run kcals

100 TTB

Max kcal remaining time whilst other partner holds plank

Ski

Friday

Retest

Barbell Conditioning

7-7-7 Front Squat

30 RFT

3 Deadlifts

2 Front Squats

1 STOH

Saturday

Charity day

1,000 burpees for time

individual, pairs, threes or your favourite group of pals 🙂

Sunday

Do you even Cardio

EMOM for 40 minutes

Min 1 – 15 / 12 Kcal Bike

Min 2 – 16 / 12 Kcal Ski

Min 3 – 14 / 12 Kcal Run

Min 4 – Rest