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Tuesday 13th November 2018 Strength – 15 mins for quality Tyre Drags AHAP Conditioning – 3 Rounds for reps: Wall Balls Row for Cal Clean & Jerk 50/35 Knee Ups Note: 1 Min Max Effort at each station

Monday 12th November 2018 Strength – Paused Front Squats 5×3 with 3 second pause at bottom. Conditioning – In pairs 12 Min AMRAP: 10 Synchro Dumbbell Snatch 15 MB Sit ups 9/6 Run 400m

Saturday 10th November 2018 Conditioning – In teams of 4: 8 Min AMRAP M1 M2 – 30 Ground to Overhead 62.5kgs (alternating every 5 reps) F1 F2 – 300 Double Unders (alternating every 50 reps) 4 Min Rest 8 Min AMRAP F1 F2 – 30 G2OH 45 kgs (alternating every 5 reps) M1 M2 – …

Thursday 8th November 2018 Strength – 5 Alternating sets 5 Floor Press + 10 Ring Rows Conditioning – 15 Min EMOM Min 1: 7 Push Press 70/50 Min 2: 20 KBS Min 3: 40 Double Unders

Wednesday 7th November 2018 Strength – 5 x 3 Position Clean Conditioning – In Pairs, 12 Min AMRAP: 12 Lunges 6 Box Jumps 6 Burpees Note: P1 does a full round then tags P2 who does a full round. Continue in this manner for 12 minutes.

Tuesday 6th November 2018 Skill – Split Jerk Strength – Split Jerk Conditioning – 9 Min AMRAP 50 Double Unders 15 Kettlebell Swings 10 Toes to Bar

Saturday 3rd November 2018 Strength – Weighted Pillar Holds 5 x 1 min with a 1 min rest between sets Conditioning – 18 Min AMRAP In threes: P1: Burpee Box Jumps P2: Tyre drag 100 m (to the cone and back) P3: Rest

Friday 2nd November 2018 Strength – Hang Squat Snatch 2-2-2-2-2 Conditioning – 8 Min AMRAP 9 Deadlift (62.5/45) 6 Power Clean 3 Shoulder to Overhead 20 Double Unders