Wednesday 1st March 2019 Strength – Hang Snatch 2-2-2-2-2 Conditioning – 5 Rounds for time: 10 Alternating Pistol Squats 12 Kettlebell Swings 40 Double Unders

Monday 29th April 2019 Skill/Strength – Pistol Squat Progressions Conditioning – 15 Min AMRAP: 200m Run 10 Dumbbell Hang Clean & Jerk (5/5) 8 Box Jump Overs

Saturday 27th April 2019 Strength – Box Dips Conditioning – For Time (In pairs): 50 Synchronised Snatches 42.5/30 50 Synchronised Burpee Double bar hop 1600m Run (One at a time)

Friday 26th April 2019 Strength – Power Clean + Push Jerk 5×2+1 Conditioning – 9 Min AMRAP (In pairs) 15 Kettlebell Swings 15 Wall Balls Alternating Sets: P1 does 15 KBS, P2 does 15 KBS, P1 does 15 Wall Balls, P2 does 15 wall balls.

Thursday 25th April 2019 8:00am Session Only ANZAC DAY Hero WOD “Tim” For Time: 400m Farmers Walk 2 x 24’s/16’s Kettlebells 28 Box Jumps 60/50cm 28m Bear Crawl 28 Double Unders 28 Ground to Overhead 40/30kg 28m Bear Crawl 28 Double Unders 28 Chest to bar Pull Ups 28m Bear Crawl 28 Double Unders 28 …

Wednesday 24th April 2019 Strength – Overhead Squat 2-2-2-2-2 Conditioning – 8 Min AMRAP Buy In – 1000m Row Then with the remaining time, AMRAP: 5 Burpees 5 Toes to Bar 5 DB Hang C&J (5L/5R)

Tuesday 23rd April 2019 Strength – Push Jerk 3-3-3-3-3 Conditioning – For Time 12-6-3 reps Squat Clean 62.5/45 Chest to bar pull ups Buy Out – 30 Burpees

Monday 22nd April 2019 Easter Monday – One class Only Conditioning – For Time: 100 Double Unders 800m Run 30 Deadlifts 110/70 800m Run 100 Double Unders Mobility – 5 Min Foam Rolling/Lacrosse Ball