Wednesday 11th March 2020 Strength – 7 Alternating Rounds 6 Weighted Bridges 12 Weighted Step Ups Conditioning – 15-12-9-6-3 reps for time Cleans 50/35 Burpee over bar Weighted Bridges:

Tuesday 10th March 2020 Strength – 18 Mins for quality 2 Turkish Get Ups 30 Second active hang (L sit scale up) Conditioning – 21-15-9 reps for time: Box Jumps 60/50 Kettlebell Swings 32/24 Pull Ups 10 min cap

Monday 9th March 2020 Strength – 10 Min EMOM 3 Position Clean Conditioning 5 Min AMRAP 5 Deadlifts (100/70) 25 Double Unders Rest 3 mins 5 Min AMRAP 5 Burpees 10 Wall Balls

Friday 6th March 2020 Conditioning – 18 Min AMRAP in teams of 3: P1 – Run (metres) P2 – Row (metres) P3 – Rest Rotate round the three stations for 18 mins. The team score is the total metres ran and the total metres rowed e.g. 3.2 km run & 4.2 km row = 7.4 …

Wednesday 4th March 2020 Strength – 5 Alternating Sets 4 Strict Pull Ups (weighted) 8 Strict Press Conditioning – For Reps Part a) 5 min AMRAP 6 Clean & Jerk 60/40 Toes to bar Rest 2 mins Part b) 5 Min AMRAP 100m Sprint 10 Push Ups (5 HSPU)

Tuesday 3rd March 2020 Strength – 7 x Bear Complex: Clean Front Squat Jerk Back Squat Jerk Conditioning – 7 Min AMRAP 2-4-6-8-10 etc Wall balls Burpees Reps ascend in two every round

Monday 2nd March 2020 Skill – Handstand Shoulder taps Conditioning – 5 Rounds for time: 10 Shoulder taps 15 Air Squats 20 Alternating Lunges 25 Double Unders