Tuesday 22nd January 2019 Strength – Paused Back Squat 5×3 @70% Hold active squat for 3 seconds at depth. Conditioning – 7 Min AMRAP 500m Run 40 Double Unders 3 Cleans 110/65 20 Wall Balls 10 Deadlifts

Monday 21st January 2018 – Labour Day Conditioning – For time (pairs) Buy in – 500m Run (together) 21-15-9 synchronised reps Toes to Bar Thrusters 45/30 Buy Out – 500m Run (together)

Saturday 19th January 2019 Conditioning – For Time (Pairs) Buy In – 10 x 100m Sprints 20-15-10 reps Burpees Box Jumps Dumbbell Clean and Jerk 22.5/15 Wall Balls 18 Min Cut Off, split work as needed.

Friday 18th January 2019 Strength/Skill – Box Dips Conditioning – In Pairs: a) 8 Min AMRAP Row for calories b) 8 Min AMRAP Run for distance c) 8 min AMRAP 5 Deadlifts 90/60 3 Hang Cleans 1 Shoulder to Overhead

Thursday 17th January 2019 Strength – Power Clean + Push Jerk 5 x 2 + 1 Conditioning – 12 Min AMRAP (Pairs) 5 Thrusters 62.5/45 5 Burpee over bar P1 completes a round, P2 active hang from bar.

Wednesday 16th January 2019 Strength/Skill – Handstand Balance Conditioning – 4 Rounds for time: 20/15 Cal Row 20 Dumbbell Snatch (10L/10R) 22.5/15 20 Box Jumps 20 Wall Balls 9/6

Tuesday 15th January 2019 Strength – Overhead Squats 2-2-2-2-2 Conditioning – For Time Buy in – 100 Double Unders 21-15-9 Plate Devil Press 15/10 (DB 22.5/15) V Ups (Toes 2 Bar) Buy Out – 100 Double Unders

Monday 14th January 2019 Conditioning – In Pairs/Teams 1600m Run 100 Pull Ups 200 Push Ups 300 Air Squats 1600m Run Note: Divide work as needed with one person working at a time.

Saturday 12th January 2019 Conditioning – For Time (with a Partner) Buy In: 150 meter Partner Carry or farmers carry (each) Then, Partner A completes 1 round of: 15 American Kettlebell Swings 24/16 10 Burpees 5 Ground-to-Overheads 50/30 Partner B performs: Max Wall Ball Partners rotate each round until team completes 150 Wall Balls 18 …

Friday 11th January 2019 Strength – Hang Snatch 2-2-2-2-2 Conditioning – 8 Min AMRAP 7 Deadlift (62.5/45) 5 Power Clean 3 Shoulder to Overhead 21 Double Unders