Phase 5 has finished and 2016 is almost done with! Its Christmas time or for you seinfeld lovers, festvus is here. So find your nearest loved one or pole and give them / it a hug. Be merry eat wel and enjoy your holidays guys. 
Just a reminder, we will remain closed on the 25th of Dec and the 1st of Jan. All other days, we will be open for open training from 8am to  11am. There will be two workouts - a strength component and a metcon posted on the boards everyday!
​Eat Cake!

PHASE 5: LEGS
warm up:
complete 3 Rounds of:
Bear Walk x 20m
Lunges x 20steps
Skip x 50reps
Glute Bridge x 10reps (+10s Hold)

strength:
Complete 5 rounds of
Back Squats x 3 @80%
Harop Curls x 5 (+10s hold on last rep)

Conditioning
Complete for time: (20 min cut off - record score)
KettleBell Swings x 500 @ 24/16kg
Prehab
Lying CrossStretch x 20reps each side (hold last rep for 20s)

PHASE 5 LEGS
warm up:
complete 3 Rounds of:
Straddle toes to bar x 10
Lunges x 20steps
Skip x 50reps
Glute Bridge x 10reps (+10s Hold)

strength:
Complete 5 rounds of
Front Squats x 3 @80% w 3s pause
Harop Curls x 5 (+10s hold on last rep)

Conditioning
Complete for time: (20 min cut off )
KettleBell Swings x 100 @ 24/16kg
Air Squats x 80
Sit ups x 60
Lunges x 40
toes to bar x 20

Prehab
Hyperextensions 2 x 7 (+10s hold on last rep)
Active Pigeon 2 x 7 (+10s Hold)

Benchpress, Back  squat and Deadlift! Whatttttttt?

pre-wod
complete 3 rounds of:
Farmers Carry x 50m
Row x 200m
lunge x 20steps

WOD: CGames 15.2var.
Every 3 minutes for as long as possible complete:
From 0:00-3:00min - 2 rounds of
10 back squats (95 / 65 lb.)
10 push ups
From 3:00-6:00 - 2 rounds of:
12 back squats (95 / 65 lb.)
12 push ups
From 6:00-9:00 - 2 rounds of:
14 overhead squats (95 / 65 lb.)
14 push ups
Etc., following same pattern until you fail to complete both rounds
​

pre wod
Complete 3 Rounds of:
200m Run
Bear Walk x 7m
pull ups x 3reps
Push Ups x 5reps

WOD
Complete for time
21-18-15-12-9-6-3 reps for time of
Wall Ball Shots
Burpees

REST 5 min
then
Complete 3 rounds of:
Arch into Box x 10 (+10s hold)
Jefferson Curls x 10 (+10s hold)

warm up:
complete 3 rounds of
muscle snatch x 5
Barbell Lunges x 5
Jerk Press x 5

strength:
Power Snatch 3 x 3 @ 65%

Complete 10 rounds - rest 2 min between rounds
Power Snatch x 1 + Full Snatch x 1 + Snatch Bal x 1 + OHS x 1

Snatch high pulls 4 x 3 @ 85%+

prehab & cool down:
good morning squat 2 x 10 reps @ 20/15kg
Jefferson Curls 2 x 10reps

warm up:
complete 3 Rounds of:
Skip x 100
5 x Lunges on each leg
10 x squats
15 x calf raises

Strength:
Front Squat 7 x 3 @ 65%+ w 3 s pause
rest 90sec

Conditioning
complete 5 Rounds of:
Run x 400m (small block)
5 x Harop Curls
10 x Rev. Hypers
15 x calf raises

Prehab:
Glute Bridge 2 x 10 (+10s)
Active pigeon 2 x 10 (+10s)