Tuesday 5th November 2019 Strength – 15 mins for quality Tyre Drags Conditioning – 10-8-6-4-2-4-6-8-10 reps for time SA Dumbbell C&J 22.5/15 Goblet Squat

Monday 4th November 2019 Strength – 5 Alternating Rounds 3 Shoulder to overhead 60 sec Active hang Conditioning – For time 1000m Run 15 Front squats 80/55 15 Burpee over bar

Friday 1st November 2019 Skill – Double Unders Conditioning – 5 Rounds for time: 10 Cal row 10m Overhead DB Walking Lunge (1 arm) 7 Burpees

Thursday 31st October 2019 Strength – 5 Alternating Sets 12 Dumbbell Strict Press (6L/6R) 12 Pendlay Rows Conditioning – For time (in pairs) 300 Double Unders 100 Wall Balls 40 Chest to bar 20 Handstand Push ups 3 Burpee EMOM

Wednesday 30th October 2019 Strength – 2RM Hang Snatch 15 Mins to build to a heavy double Conditioning – Four rounds for time: 400m Run 5 Deadlits 150/110 1 Bar Muscle Up (5 Ring Rows/5Push Ups)

Tuesday 29th October 2019 Strength – Pause Front Squat 2-2-2-2-2 Conditioning – 8 Min AMRAP 12 Dumbbell Snatch 24m Bear Crawl (6m Handstand Walk)

Monday 28th October 2019 Conditioning – (In pairs) For time: Run 500m 30 Deadlifts 100/60 Run 500m 30 Cleans 60/40 Run 500m 30 Burpee Over Bar Run 500m 30 Thrusters 40/30 Run 500m

Friday 25th October 2019 Strength – Strict Press 2-2-2-2-2 Conditioning – 8 Min AMRAP 4 Power Cleans 100/60 6 Toes to Bar 30 Double Unders