"Options" Day off - Rest and reflection. or 5 km walk/Run/Row(outside if possible) Get some fresh air or Use this as a catch up day for...

Burpees, Push ups, Sit ups, Squats, Squat Jumps 02-02-02-02-02 04--04--04--04--04 06---06---06---06---06 08----08----08----08----08...

"Endomorph Amy" For Time 50 Air Squats 10 Burpees 40 Sit ups 10 Burpees 30 Alt Leg Lunges 10 Burpees 20 Ground To Over Head 10 Burpees 30...

"Hangover Cure" AMRAP 22 Mins Buy in of 400 m Run /Row /240 Skips /60 Step ups (Once) 10 Push ups 15 Sit ups 20 Air Squats Equipment...

For Time 240 Skips/400 m Run /Row 50 Alt Leg Lunges 50 Push ups 50 Sit ups 240 Skips /400 m Run/Row 40 Alt Leg Lunges 40 Push ups 40 Sit...

"Blackjack" For Time 20 Push ups - 01 Sit ups 19 Push ups - 02 Sit ups Continue this pattern until 02 Push ups - 19 Sit ups 01 Push ups -...

"Marguerita" 50 Rounds For Time 1 Burpee 1 Push up 1 Mountain Climber Right and Left 1 Star Jump 1 Sit up and Stand up

20 min AMRAP 1,2,3......10 - 10......3,2,1 - 1,2,3......10 - 10......3,2,1 etc, etc Non Equipment Version Alt Leg Lunges Sit ups Push ups...

Tabata equipment free 8 x 20 secs work - 10 secs rest 1 min between each exercise Record your reps for each round Total up reps of each...

Day off for rest and reflection. Or Get out for a walk. Minimum of 30 mins up to 60 mins. Wrap up well and enjoy the fresh air.

"The Longest Mile" 4 Rounds For Time 10 Burpees 100 m Run/Row 10 Air Squats 100 m Run/Row 10 Bench/Box/Dips 100 m Run /Row 10 Jacknifes...

"21Guns" 21 min AMRAP 21 Burpees 21 Long Arm Stiff Leg Sit ups 21 Mountain Climbers 21 Goblet Squats For Goblet Squats use a KB, DB, WTS...

Up to 5 Rounds For Time (30 min Time Cap) 05 HR Push ups 10 Alt V Sits 15 Air Squats X 3 Laps Then 400 m Run/Row /240 Skips/60 Box steps...

EMOM 20 Every min on the min Burpees - Sit ups - Alt Leg Lunges 4 - 4 - 4 reps - mins 1 - 4 5 - 5 - 5 reps - mins 5 - 8 6 - 6 - 6 reps -...

300 m Run/Row/180 Single Skips Or 30 Reps of any Exercise with any piece of equipment you have at home. ie DB single arm Snatch...

WOAH Saturday 26/12 /20 Workout At Home. 10 Rounds For Time 30 DU's or 60 single skips or 100m Run or Row or 15 Box Steps 10 Burpees 10...

Thursday 24/12/20 10 min EMON BB Complex 1 - Power Clean 2 - Front Squat 3 - Push Press 2 - Back squats 1 - Back Push Press 42.5/30 kg 5...

WEDNESDAY 23RD DECEMBER 2020 12 DAYS OF CHRISTMAS – DECEMBER 2019 1 DEADLIFT (50/35 kgs) 2 HANG POWER CLEAN 3 FRONT SQUAT 4 CLEAN & JERK...

Tuesday 22/12/20 20 min EMON 30 secs Work/30 secs rest Power Clean 42.5/30 kg AMRAP Record your reps every round Total up to get a score

BOX 1 rows 275/235 m “STOP” & “SWAP” BOX 2 rows 275/235 m Everybody else does : 1. Shoulder Press 2. Sit-ups 3. Push Press 4. ...