Saturday 14th December 2019 Conditioning – In pairs 15 Min AMRAP 20 Deadlifts (275/185 lb) 40 Power Cleans (185/135 lb) 60 Wall Ball Shots (20/14 lb) 80 American Kettlebell Swings (70/53 lb) 100 Double-Unders

Friday 13th December 2019 Conditioning – 5 km Run

Thursday 12th December 2019 Strength – Goblet Squat 5×20 Conditioning – In pairs, 12 Min AMRAP: 200 m Run 7 Push Press 50/35 7 Chest to bar pull ups

Wednesday 11th December 2019 Strength – Back Squat 2-2-2-2 Conditioning – For Reps 1 Min WB 2 Min KBS 3 Min Burpees

Tuesday 10th December 2019 Strength – Push Jerk 15 mins to build up to a heavy single Conditioning – For Time 12-9-6 reps Thrusters 62.5/45 Burpee over bar

Monday 9th December 2019 Strength – Hang Cleans 5-3-3-3-1-1 Conditioning – For Time: 30 Burpees 30 Kettlebell Swings 32/24 30 Box Jumps 30 Ground to Overhead 45/30 100 Double Unders

Saturday 7th December 2019 For max reps in teams of 3 6 minutes max distance run 6 minutes max reps Front squat 62.5/45 6 minutes max reps Burpees 6 minutes max reps Tyre Flips Only one athlete working at a time, switch as necessary. No rest between exercises, immediately rotate after each 6 min block

Friday 6th December 2019 Strength – Windmills Conditioning 100 Double Unders 15 Clean & Jerk 62.5/45 30 Box Jumps 15 Clean & Jerk 100 Double Unders

Thursday 5th December 2019 Conditioning – 3 Rounds for total reps: Calorie Row Battle Ropes Burpees Kettlebell Swings 32/24 20m Shuttle Sprints 1 mum at each station Mobility – Barbell Smashing

Wednesday 4th December 2019 Strength – 5 Alternating Sets 3 Push Press Pendlay Rows In pairs 12 Min AMRAP 15 Wall Balls 7 V Ups 100m Farmers Carry