🎅 2025 CHRISTMAS TIMETABLE: - CLICK HERE

🎅 Accepting votes until 10th of December, and award winners will be presented at our 505 Beer Mile & Christmas Party on the 12th December 2025 - CLICK HERE

🎅 RSVP NOW for the Christmas Party - CLICK HERE

MONDAY 01 DEC 2025

LIFTING:

Every 60 seconds for 10 sets (10mins), alternating between:

A: 1 front squat

B: 3 back squats

Perform all sets slightly heavier than week two’s 2/4 rep load OR… between 77-82% of your most recent one rep max front squat.

WORKOUT

3 rounds for time:

10 bar muscle ups

75 air squats

TUESDAY 02 DEC 2025

SKILL DEVELOPMENT:

30s work, 15s rest for 10 sets (7:30min cap):

Handstand walk drill / variation - Handstand walk obstacle course down + back - Handstand walk square - Backward handstand walk - Handstand walk + pirouette - Weight vest handstand walk - Handstand walk - Freestanding handstand shoulder taps - Handstand walk to wall drill - Handstand shoulder taps on wall - Pike handstand walk around box —

WORKOUT:

Every 3 minutes for 5 sets (15mins):

15/12cal echo bike

20 V-ups

10m handstand walk

**Rest at 2:30 if you haven’t already completed the work

WEDNESDAY 03 DEC 2025

LIFTING:

Every 2:30 for 5 sets (12:30mins):

1 squat clean + 1 hang squat clean + 1 split jerk

Start at 60% of max C&J and build to a heavy complex with good technique and no misses.

WORKOUT
For time

300 meter run

4 rounds of “DT”,

300 meter run

3 rounds of “DT”

300 meter run

2 rounds of “DT”

300 meter run

1 round of “DT”

DT = 12 deadlifts, 9 hang power cleans, and 6 push jerks.

THURSDAY 04 DEC 2025

LIFTING:

Every 2:00 for 5 sets (10mins):

1 squat snatch + 1 hang squat snatch + 1 overhead squat -

Start at 65% and build to a heavy complex with good technique and no misses.

WORKOUT:

For time:

BUY IN - 400m Row or 400 meter run

42-30-18 reps of,

Wall-ball shots,

Toes to bar

BUY OUT - 400m Row or 400 meter run

FRIDAY 05 DEC 2025

PUMP SESH:

2min on/2min off x 4 rounds (16min total):

10 unbroken strict pull ups (weighted/bodyweight/band assisted)

10 unbroken DB Bench press

Max reps empty barbell bicep curls

Goal: 20+ bicep curls each round

WORKOUT:

For time with a partner:

10 rounds - round for round style

P1 - 12 box jump overs/step overs + 12/10cal echo bike/row

P2 - sandbag/dball hold

SATURDAY 06 DEC 2025

Saturday, Big Community Energy

• 6am → Engine Class (conditioning grind)

• 7am → Weightlifting Class - LAST ONE

• 8am → Crossfit

SUNDAY 07 DEC 2025

Sunday, Recovery Mode - Skill work, mobility, or stretching.

💡 Tip: Gains happen outside the gym! Prioritize sleep, hydration, protein, and light activity.

Book into a class today - click here
Unit 8/1 Commence Place, BURPENGARY Q 4505 | M: 0400 072 132 | E: crossfit505burpengary@outlook.com