Saturday 7th September 2019 Conditioning – For time (Partner WOD – 1 male, 1 female) Row 100 calories 100 Pull-ups 100 Back Squats 100 Push-ups Run 1600m Partition workload as needed, only one player working at a time

Friday 6th September 2019 Strength – 15 mins for quality Sing Arm Overhead Carry AHAP Conditioning – 3 Rounds 20m Shuttle Sprints Air Squats Burpees Battle Ropes Note: 45 sec max intensity, 15 sec rest

Wednesday 4th September 2019 Strength – 5 Alternating Rounds 5 Single Arm Strict Press 5 Strict Pull Ups (weighted if needed) Conditioning – 12 Min AMRAP 200m Run 6 Clean & Jerk 60/40 8 Burpee Over Bar 10 Box Jumps 24/20

Tuesday 3rd September 2019 Strength – Pause Front Squats 2-2-2-2-2 Note: 3 second pause at the bottom of an active Front Squat. Conditioning – 5 rounds In 2 mins: Run 200m max burpees in remaining time. Rest 1 min between rounds. Score is total burpees completed.

Saturday 31st August 2019 Conditioning – Teams of 3 1200m Relay run 3 Rounds each: 7 Shoulder to Overhead 7 Box Jumps 7 Cleans 1200m Relay run

Thursday 29th August 2019 For time: 60 Pistol squats, alternating 50 Wall balls 40 Box jumps 30 Deadlifts, 62.5/45 20 Power cleans 10 Front squats

Wednesday 28th August 2019 Strength – 5 Alternating Sets: Max Effort Ring Rows 7 Strict Press AHAP Conditioning – 6 Rounds For Time: 9 Box Jump 7 Toes to Bar 5 Snatch 50/35