Thursday 13th December

Class
Strength
Strict press 5 x 5
Weighted pull ups 5 x 3 reps between sets

Conditioning 
4 rounds for time 
Row 500m
25 x GHD sit ups / Abmat sit ups
20 x Alternating dumbbell Snatch 30/22.5kg

Simon Lee
Wednesday 12th December

Class
On a continuous timer...
1 ) As many rounds as possible in 8 mins..
3 x Power Clean + 3 x Front squat + 3 x Jerk
Rx’d: 83/55kg

Rest 2 mins

2 ) As many rounds as possible in 8 mins..
“Cindy”
5 x pull ups
10 x push ups
15 x Air squats

Rest 2 mins

3 ) Run 1.6km

Simon Lee
Tuesday 11th December

Class
Strength
Every min on the min for 12 minutes..
1 x Snatch pull + 1 x Hi hang Power + hang Power + Power snatch

Conditioning 
1 ) 8 rounds for time 
4 x Bar muscle ups 
8 x Hang Power snatch 52/35kg

2 ) Airbike sprints*
In pairs 100 Calorie airbike 
Resting partner hold Deadball in bear hug

Simon Lee
Monday 10th December

Class
Strength
Build to 1RM Back squat or 5 x 5RM

Conditioning 
1-2-3-4-5-6-7-8-9-10 reps:
Double KB Snatch 24/16kg*
*5 x Burpees + 200m run between sets

Simon Lee
Friday 7th December

Class
Strength
Build to heavy Power Clean + Jerk

Conditioning 
20 minute timer..
Start with 2000m row then in remaining time AMRAP... (stop at 10 rounds if achieved)
6 x Bar facing burpees 
3 x Power Clean
3 x Push jerk 
Rx’d 83/55kg

Simon Lee
Thursday 6th December

Strength
Front squat 6 x 3 (build to heavy triple)
Work ring muscle ups/ Ring dips between sets

Conditioning 
As many rounds as possible in 15 mins..
30 x Double unders 
15 x Wall ball shots 30/20lbs
30 x Double unders 
10 x Alternating dumbbell Snatch 35/22.5kg

Simon Lee
Wednesday 5th December

Class
Strength
Deadlift
3 x 3 73% 3 x 3 78% 3 x 3 @ 83%

Conditioning 
5 rounds for time 
21 x Kettlebell swings 24/16kg
15 x Box jumps 24/20inch
9 x Strict handstand push ups

Simon Lee