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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

Monday 13th November 2017   Strength – Ring Muscle Up Progressions   Conditioning – 8 Min AMRAP: 5 Deadlifts 100/70 10 Push Press 45/30 50 Double Unders   Then; 500m Sprint

Saturday 11th November 2017   For max reps in teams of 3 6 minutes max distance run 6 minutes max reps Front squat 62.5/45 6 minutes max reps Stone to Shoulder 6 minutes max reps Tyre Flips ———- Only one athlete working at a time, switch as necessary. No rest between exercises, immediately rotate after …