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Saturday 6th October 2018 Conditioning – In teams of two: 6 partnered deadlifts 5 Synchronised Toes to Bar 10 Synchronised Box Jumps 400m Run together

Friday 5th October 2018 Strength – 5 Alternating Sets: 6 Single Arm Strict Press Max Effort Ring Rows Conditioning – 10 Min EMOM 100m Sprint

Thursday 4th October 2018 Strength – Dips Conditioning – For time: Buy In – 1000m Row Then; 5 Rounds: 30 Double Unders 10 Alt Dumbbell C&J (Single Arm)

Wednesday 3rd October 2018 Strength – 100m Weighted Lunges Conditioning – 12 Min AMRAP (In Pairs): 30 second max effort Battle Rope 30 Second Max effort Burpees

Tuesday 2nd October 2018 Strength – Power Snatch: 15 Mins to establish a 1RM Conditioning – For Time: 50 Wall Balls 40 Dumbbell Snatch 30 Box Jumps Note: Every 2 minutes, 200m Run. WOD starts with a 200m Run.

Thursday 27th September 2018 Benchmark WOD – Filthy Fifty For Time 50 Box Jumps 50 Jumping Pull-Ups 50 Kettlebell Swings 24/16 50 Walking Lunges 50 Knees-to-Elbows 50 Push Press 20/15 50 Back Extensions (Arch Ups) 50 Wall Balls 9/6 50 Burpees 50 Double-Unders

Wednesday 26th September 2018 Strength – Back Squat 2-2-2-2-2 Conditioning – In Pairs for time: Row: 500m-400m-300m-200m-100m With partner holding KB front rack. Each partner completes the distance before moving on.