Thursday 15th August 2019 Strength/Skill – 5 Alternating Sets: 3 Strict Press AHAP 6 Push Press Max Effort Ring Rows Conditioning – 16 Min AMRAP (in pairs) 400m Run 15 Air Squats 10 Push Ups 5 Chest to Bar Pull Ups Note: in pairs, split the work however you want. While one partner is working, …

Wednesday 14th August 2019 Strength – 200m Weighted Walking Lunges Conditioning – For Time: 50-40-30-20-10 DUs 25-20-15-10-5 KBS 24/16 3 burpee EMOM

Tuesday 13th August 2019 Strength – 15 Mins for quality Turkish Get Ups Conditioning – For Time 12-9-6-3-1 Ground to overhead (62.5/45) Box Jumps

Monday 12th August 2019 Strength – Hang Snatch 3-3-3-3-3 Conditioning – 7 Min AMRAP (in pairs) 7 Push Press 42.5/30 5 Deadlift 140/110 100m Run Then; For time: 30 Synchro Burpee over Bar

Thursday 8th August 2019 Conditioning – 10x250m Row Note: Record times of each row. Keep within 5-10 seconds of each other, rest as needed.

Wednesday 7th August 2019 Strength – Hang Squat Clean 2-2-2-2-2 Conditioning – 12 Min AMRAP 200m Run 6 Clean & Jerk 60/40 8 Burpee Over Bar 10 Box Jumps

Tuesday 6th August 2019 Conditioning – 15 Min AMRAP 50 Cal Row 50 Thrusters 50/35 50 Dumbbell Snatch 22.5/15 50 Box Jumps 50 Walking Lunges Mobility – Barbell Quad Smash

Monday 5th August 2019 Strength – 5 Alternating Sets 6 Single Arm Strict Press (6L/6R) 12 Ring Rows Conditioning – 10-1 reps for time: Wall Balls Kettlebell Swings 500m Run – Buy Out