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Saturday 25th November 2017   In pairs – For Time: 1600m Run 24 Bear Complex 62.5/45 1600m Run   Note: Split work as needed, with one athlete working at a time.

Friday 24th November 2017   Strength – Back Squat 2-2-2-2-2   Conditioning – For Time: 0-7 mins 10-9-8-7-6-5-4-3-2-1 Dunmbbell Snatch Toes to Bar   7 Mins + 500m Sprint

Wednesday 22nd November 2017   Strength – Cleans 3-3-3-3-3   Conditioning – 9 Min AMRAP: 7 rounds of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats   then; 400m sprint   then; Max Effort Burpees   Note: Get as far through the workload as you can in 9 minutes, aiming to get AMRAP …

Tuesday 21st November 2017   Strength – 5 Alternating Sets: 12 Strict Press 20 Goblet Squat   Conditioning – 4 Rounds for time: 10 Pull Ups 30 Double Unders (Rest 30 seconds) 10 Push Ups 30 Double Unders (Rest 30 seconds)

Monday 19th November 2017   Strength – Pause Front Squat 2-2-2-2-2   Note: 3 sec pause at depth.   Conditioning – For time:   Buy in: 400m Run   21-15-9 reps Sumo Deadlift High Pull 50/35 Burpee over bar   Buy out: 400m Run

Saturday 18th November 2017   Skill – Handstand Walking Clinic   Conditioning – 8 Rounds for reps: Battle Ropes Double Unders Kettlebell Swings Wall Balls   Note: 30 seconds max effort, 30 seconds rest

Thursday 16th November 2017   Strength – 5 Alternating Sets: 3 Strict Press 6 False Grip Ring Pull Ups   Conditioning – 10 Min AMRAP 100m Sprint   Post WOD Mobility Calf roll out (Roller/Barbell) Hip Opening Series

Wednesday 15th November 2017   Strength – Power Snatch + Overhead Squat 5 x 2 + 1   Conditioning – 10 Min AMRAP: 18 Box Jumps 15 Kettlebell Swings 32/24 12 V-Ups