Monday 27th June 2016   Strength – Gymnastics      Conditioning – For Time:   Buy In: Run 400m 10-1 reps: Box Jumps Goblet Squats Pull ups Buy Out: Run 400m

Friday 24th June 2016   Strength – Split Jerk   Conditioning – For Reps:   4 Min AMRAP 5 Burpees 10 Pull ups   1 Min Rest   4 Min AMRAP 10 KBS 32/24 20 Double Unders

Thursday 23rd June 2016       Strength – 5 Alternating Sets: 5 Weighted pull Ups + 3 Push Press     Conditioning –For Time: 120 Wall Balls              20 Double Unders – every time the WB Stops moving.

Wednesday 22nd June 2016    Strength – Snatch 3-3-3-1-1-1   Not 1RM Testing today. This is a skill set underweight. Chase the beauty not the weight.   Conditioning – Tabata KBS Box Jumps Cleans V Ups

Tuesday 21st June 2016   Strength – Hang Cleans – 5-5-5-3-3-1     Conditioning – For Time: 18-12-6 Pull ups Front squats 80/55 Bar over burpees

Monday 20th June 2016    Back Squat – 1 Rep Max Back Squat   Today is testing for Back Squat – we’ll do a warm up, squat prep and then its over to you to build up to a heavy single.  

Saturday 18th June 2016   Conditioning – In teams of three for time:   Buy In: 200m Relays   Break up as needed, with one working at a time, one resting and one holding a plank position: 300 DU 150 Wall Balls 90 Clean and Jerks   Buy Out: 100 m farmers carry relays

Friday 17th June 2016     Strength – Front Squats 2-2-2-2     Conditioning – 15 Min AMRAP 20 Double Unders 6 Kettlebell Goblet Squats

Thursday 16th June 2016      Strength – Snatch Pulls 4-4-4-4     Conditioning – For Time: 21-15-9 reps Push-press 62.5/45 Push Ups Burpees