Thursday 10th January 2019 Strength/Skill – 5 Alternating Sets: 3 Strict Press AHAP 6 Push Press Max Effort Ring Rows Conditioning – 16 Min AMRAP (in pairs) 400m Run 15 Air Squats 10 Push Ups 5 Chest to Bar Pull Ups Note: in pairs, split the work however you want. While one partner is working, …

Wednesday 9th January 2019 Strength – 200m Weighted Walking Lunges Conditioning – For Time: 50-40-30-20-10 DUs 25-20-15-10-5 KBS 24/16 3 burpee EMOM, 15 Min time cap

Tuesday 8th January 2019 Strength – 15 Mins for quality Turkish Get Ups Conditioning – For Time 12-9-6-3-1 Ground to overhead (62.5/45) Box Jumps

Monday 7th January 2019 Strength – Hang Clean 4-4-4-4-4 Conditioning – 7 Min AMRAP (in pairs) 7 Push Press 42.5/30 5 Deadlift 140/110 100m Run Then; For time: 30 Synchro Burpee over Bar

Saturday 5th January 2019 Pairs WOD Part a) 0-8 mins Row for distance Rest – 8-10 mins Part b) 10-18 mins 1RM clean Complex: 1 Clean 1 Front Squat 1 Jerk

Friday 4th December 2019 Strength – Back Squat 2-2-2-2-2 Conditioning – 9 Min AMRAP 2 Snatch 70/50 6 Burpee over bar 12 Dumbbell C&J 22.5/15

Thursday 3rd January 2019 Conditioning – For time: 10 HSPU 20 Burpees 30 Power Cleans 60/40 40 Wall Balls 50 Sit Ups (T2B) 60 KBS 24/16 100m Tyre Drag 400m Run

Monday 31st December 2018 Conditioning – 3 Rounds for time 10 Tuck Ups 10 Burpee Box Jumps 10 Cleans 60/40 400m Run Mobility – Quad Smashing