Saturday 22nd June 2019 Conditioning “Filthy 50” For time: 50 Box jumps 50 Jumping pull-ups 50 Kettlebell swings 24/16 Walking Lunges, 50 steps 50 Knees to elbows 50 Push press, 20/15 kgs 50 Supermans 50 Wall ball shots 50 Burpees 50 Double unders

Friday 21st June 2019 Strength – Abs Complex Conditioning – For Time: 100 Double Unders 21 Front Squat 50/35 21 S2OH 100 Double Unders 15 Front Squat 50/35 15 S2OH 100 Double Unders 15 Front Squat 50/35 15 S2OH * 15 Min Cut Off

Thursday 20th June 2019 Strength – Deadlift 4-4-4-4-4 Conditioning – In Pairs 6 Rounds for time: 21 Ring rows – (must be UB, if you are fatiguing, then move your feet back a step and keep going) 15 Pushups 9 KB Swings 32/24 100m Run – with your KB. Partner completes a whole round then …

Wednesday 19th June 2019 Strength – 5 Alternating Rounds 7 Pendlay Rows 7 Single Arm Push Press (7L/7R) Strength – 10 Min EMOM 10 Wall Balls 5 Burpee Box Jump overs

Tuesday 18th June 2019 Strength – 15 mins for quality Odd object squat Conditioning – 7 Min AMRAP 1,2,3,4 reps etc DB Snatches Toes to Bar Note: Go RX for as long as you can. As soon as you cannot maintain a fast pace, scale TTB to V ups.

Monday 17th June 2019 Strength – Cleans 15 Mins to build up to a heavy single Conditioning – 6 Rounds for time: 5 Deadlifts 150/110 200m Run

Saturday 15th June 2019 Conditioning – For time 3 Rounds for time: 15 Med Ball Cleans 15 Burpees 5 Min Rest 3 Rounds for time: 9 Squat Cleans 62.5/45 9 Burpee Box Jumps

Friday 14th June 2019 Strength – 15 mins for quality OH Waiters Carry Conditioning – 5 Rounds for time: 8 Hang Dumbbell C&J (L) 10 m Bear Crawl (Handstand Walk 4m) 8 Hang Dumbbell C&J (R) 10 m Bear Crawl (Handstand Walk 4m) 400m Run

Thursday 13th June 2019 Strength – 5 Alternating Sets 3 Push Press (AHAP) 60 second Active Hang Conditioning – For Time: 3 Rounds of: 50 Double Unders 5 Front Squats 100/70 (no squat rack) Then 800m Run

Wednesday 12th June 2019 Strength – Back Squat 2-2-2-2-2 Conditioning – Reps for time: 21-15-9 Wall Balls Deadlift 100/60 Bar over burpees