Friday 16th November 2018 Strength – Overhead Squat 2-2-2-2-2 Conditioning – Back to Back Tabata: Battle Ropes Air Squats Burpees Plate G2OH 20/15

Thursday 15th November 2018 Strength – Power Clean + Push Jerk 5×2+1 Conditioning – 12 Rounds for time P1 10 DB Clean & Jerk 20 Double Unders P2 Handstand Hold (plank Hold)

Wednesday 14th November 2018 Strength – 5 Alternating Sets 3 Single Arm Strict Press 6 Single Arm Ring Rows Conditioning – 8 Min AMRAP 20 Burpee Box Jump overs 100 Double Unders 15 Hang Snatch 70/50

Tuesday 13th November 2018 Strength – 15 mins for quality Tyre Drags AHAP Conditioning – 3 Rounds for reps: Wall Balls Row for Cal Clean & Jerk 50/35 Knee Ups Note: 1 Min Max Effort at each station

Monday 12th November 2018 Strength – Paused Front Squats 5×3 with 3 second pause at bottom. Conditioning – In pairs 12 Min AMRAP: 10 Synchro Dumbbell Snatch 15 MB Sit ups 9/6 Run 400m

Saturday 10th November 2018 Conditioning – In teams of 4: 8 Min AMRAP M1 M2 – 30 Ground to Overhead 62.5kgs (alternating every 5 reps) F1 F2 – 300 Double Unders (alternating every 50 reps) 4 Min Rest 8 Min AMRAP F1 F2 – 30 G2OH 45 kgs (alternating every 5 reps) M1 M2 – …

Thursday 8th November 2018 Strength – 5 Alternating sets 5 Floor Press + 10 Ring Rows Conditioning – 15 Min EMOM Min 1: 7 Push Press 70/50 Min 2: 20 KBS Min 3: 40 Double Unders