Saturday 16th February 2019 Conditioning – In Pairs: Part a) 0-8 mins 40 Goblet Squats 200m Run (together) 40 Goblet Squats 200m Run (together) Part b) 8-16 mins 30 Toes to Bar 100 DU 100m Suitcase Carry 2 RFT

Friday 15th February 2019 Strength – 3 Alternating Sets 12 Single Arm Strict Press (6L/6R) 4 Strict Pull Ups Conditioning – 10 Min AMRAP 7 DB Clean and Jerk 5 Burpee over bar 1 Clean 100/60 200m Run

Thursday 14th February 2019 – Valentines Day Conditioning – 4 Rounds for reps: Row – Cal Knees to Elbow Box Jumps Clean and Jerk 60/40 Rest Note: 1 min ME at each station. Score is total reps

Wednesday 13th February 2019 Strength – Hang Clean 2-2-2-2-2 Conditioning – 3 Rounds for time 20 Push Ups 15 Overhead Squats 50/35 10 Kettlebell Swings 32/24 5m Handstand Walk

Monday 11th February 2019 Strength – 5 Alternating Sets 3 Floor Press ME Ring Row Conditioning – 12 Rounds for time (in pairs) 5 Pull Ups 5 Push Press 60/40 100m Sprint

Saturday 9th February 2019 In teams of three: Buy In: 1800 m Run (200m relays) 3 Rounds (1 working at a time): 20 Snatch 100 Wall Balls 30 Burpees Buy Out: 1800 m Run (200m relays)

Thursday 7th February 2019 Strength – Hang Snatch 15 Mins to build to a heavy single Conditioning – 3 Rounds for time: 5 Toes to bar 5 Plate Devil Press 25/15 10m Lunge 20/15 Cal Row 5 Plate Devil Press 25/15 10m Lunge

Wednesday 6th February 2019 – Waitangi Day 8:00 am ONLY Conditioning 10 Rounds for time – In pairs or 3’s 7 Cleans 62.5/45 7 Back Squats (Air Squats) 7 Toes to Bar (Sit Ups) 7 Thrusters 7 Burpee over bar