Thursday 27th September 2018 Benchmark WOD – Filthy Fifty For Time 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings 24/16 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 20/15 50 Back Extensions (Arch Ups) 50 Wall Balls 9/6 50 Burpees 50 Double-Unders

Wednesday 26th September 2018 Strength – Back Squat 2-2-2-2-2 Conditioning – In Pairs for time: Row: 500m-400m-300m-200m-100m With partner holding KB front rack. Each partner completes the distance before moving on.

Tuesday 25th September 2018 Strength – 1RM Power Clean Conditioning – 4 Rounds for time: 500m Run 16 Dumbbell Snatch (8L/8R)

Monday 24th September 2018 Strength – Deadlift 3-3-3-3-3 Conditioning – For Time: Buy In – 100 Double Unders 21-15-9 Snatch 50/35 MedBall Sit Ups Buy Out – 100 Double Unders

Saturday 22nd September 2018 Two to Tango – 2016 WOD 3: 12 Min EMOM: 5 Power Snatch 50/40 RX, 40/30 Scaled 10 Front Rack Lunge Remainder of the Minute = Maximum Burpee Over Bar

Friday 21st September 2018 Benchmark testing – For time: 500m Row 40 Air Squats 30 Sit Ups 20 Push Ups 10 Pull Ups Post WOD Mobility – 5 mins at each station for quality Barbell Quad Smash Glute Foam Roll Couch Stretch Inchworm-Cobra-scorpion

Thursday 20th September 2018 Strength – Front Squat 15 Mins to establish a 1RM Conditioning – For Time: Buy In – 500m Row Then; 4 Rounds 10 Dumbbell Clean & Jerk (Single Arm 5L/5R) 10 Goblet Squats 200m Run Buy Out – 30 Burpees

Wednesday 19th September 2018 Strength – 15 Min EMOM: 2 Snatch Conditioning – 12 Min AMRAP (in pairs): 15 Kettlebell Swings 32/24 15 Wall Balls 9/6

Tuesday 18th September 2018 Strength – 5 Alternating Sets: 6 Single Arm Ring Row 3 Single Arm Strict Press Conditioning – 5 Rounds for time: 40 Double Unders 8 Deadlifts 110/70

Monday 17th September 2018 Conditioning – For Time: 2.4 km Run Post Run Mobility – 5 mins each: Hip Opening Series Calf roll (barbell or foam roller)