Saturday 3rd August 2019 Conditioning – In teams of 3: Part a) P1 – Deadlift Hold 100/70 P2 – Sumo Deadlift High Pull 42.5/30 P3 – Rest Note: Rotate stations as often as needed to complete 100 SDHP Part b) 50 Synchronised Box Jumps Part c) Run 2000m Note: One team member running at a …

Friday 2nd August 2019 Strength – Overhead Squat 3-3-3-3 Conditioning – 12 Min AMRAP 15 Wall Balls 5 Burpee box Jumps 20 Double Unders

Thursday 1st August 2019 Strength – 5 x Gymnastics midline Conditioning – In 12 minutes: 1 minute of double-unders 1 minute of Cleans 2 minutes of double-unders 2 minutes of Clean & Jerk 3 minutes of double-unders 3 minutes of Burpee over Bar

Wednesday 31st July 2019 Strength – Shoulder Press 3-3-3-3-3 Conditioning – 7 Min AMRAP: 3 Shoulder to Overhead 62.5/45 6 Cleans 9 Burpee over bar Then immediately into a 400 m Sprint for time

Tuesday 30th July 2019 Strength – Pause Front Squats 2-2-2-2-2 Conditioning – 9 Min AMRAP 30 Double Unders 10 Box Jumps 5 Burpee Double Push ups

Monday 29th July 2019 Strength – 5 x 3 count Pull ups Conditioning – For Time: 500m Run 400m Run 200m Run 100m Sprint 100m Sprint Between rounds complete: 12 Dumbbell Snatch (6L/6R) 9 Wall Balls 6 Burpees

Saturday 27th July 2019 In Pairs – 2 Rounds for time: 20 KB SDHP 24/16kg 20 double unders 20 single-arm OH walking lunges 20 double unders 20 alternating DB snatches 20 double unders 20 DB clean and press 20 double unders 20 KB swings 20 double unders

Friday 26th July 2019 Strength – Push Jerk 3-3-3-3-3 Conditioning – 10 Min AMRAP 12 KBS – Single Arm 32/24 (6L/6R) 12 Push Press 40/30 6 Burpee Box Jumps Overs

Wednesday 24th July 2019 Strength – Power Clean 2-2-2-2-2 Conditioning – 4 Rounds for time: 400m Run 7 Toes to Bar 14 Dumbbell Snatch 22.5/15