Strength : 12 Mins 2 Sled Push 2 Farmers Carrys 5 Man Makers 3 Power Cleans 10 Cals Bike/Row/Ski 5 Strict Pull Ups Wod : 4 min Amrap Clusters 60/40kg Cluster is a squat clean into Thruster Scale as needed and focus on techquine

Strength  : Deadlift 4x6 @60/65/70/75% Wod : every 3 mins for 9 mins 2rds 10 Thrusters 42.5/30kg 10 Chest To Bar/Pull Up/Ring Row

Strength: Pressing 5 x 3 Strict @ 75/80% 4 x 2 Push Press add 20%of Strict 3 x 1 add 10-15% of Push Conditioning: Partner AMRAP 10 mins 50 Double Unders 40 Swings 30 Cals 20 Toes To Bar

Strength : Push and Pull 5 rds 6 Bench @ 60-70% 6-10 Strict Pull Ups ( use weight if necessary ) Condtioning : 10 Dumbell Snatch 15 Burpee Box Jump overs 20 Dumbell Snatch 15 Burpee Box Jump overs 30 Dumbell Snatches 15 Burpee Box Jump overs 40 Dumbell Snatchrs 15 Burpee Box Jumps overs 50 Dumbell Snatch 15 Burpee Box Jump overs Time Cap 15 mins

Strength : Front Squat ( do Back if mobility is lacking for Front) 4 x 6 @ 60,65,70,75 % Accessory: 4 x 8-12 reps of Double Dumbell reverse lunge Condtioning : Every 2 mins for 14 mins 14 Wall Balls 12/8 Push Ups

Strength : 10 mins work 1 sled push 1 farmers carry 3 back squats 3 power cleans 10 cals bike Wod : For time 21/15/9 Wall Balls Kb Swings 32/24 (russian) Handstand push ups/ hand release push ups

Gymnastics  : Handstand Hold 3x 20 sec or Wall walk 3x20 sec Core : 6 mins work of 20 Hollow Rocks 15 Sit Ups 10 Reverse Crunches Wod : For Time 30 Thrusters 40/30kg 30 Burpee Box Jumps

Strength : Strict Press 5x5 @55% 3x3 Push Press add 5-10kg Wod : Partner 15 min Amrap 50 Dumbell Snatch 50 Slam Balls 50 Wall Balls 50 Push Ups 400m row/run 1 person working 1 resting

Gymnastics : Pull Ups 5x5 strict (use weight if possible) 5x5 negative 5x1 10 sec hold at top and 10 sec descent 15 min Amrap 5 Hang Power Cleans 10 Push Press 15 T2B

Strength : Front/Back Squat 5x5 @60% of 1rm set last week Wod : 10 min amrap 10 Kb Swings 10 Box Jumps 10 Burpees

Strength : 10 mins work 1 sled push 1 farmers carry 10 cals bike 5 man makers 5 bench press Wod : 3rds for time 25 wall balls 15 power cleans 50/30kg

Strength: Every 2 mins for 14mins 1 Hang Snatch Pull 1 Hang Power Snatch 2 Over Head Squats Or 1 Hang Clean Pull 1 Hang Power Vlean 2 Front Squats Conditioning : Tabata of Dumbell Snatch Reverse Lunge with Dumbell Push up

Double Unders: 5 mins of practice or 5 x max Effort Gymnastics: Dips 5x5 2 sec pause at the top of each rep Wod : Partner Wod 42/30/18 Thrusters 42.5/30kg Pull Ups One person working one resting. This is a max effort workout

Strength : Take 20 mins to set a 1 rep max in a front squat Wod : 6 min amrap 15 Kb Swing (Russian) 24/16kg 10 Dumbell Push Press (1 dumbell) 5 Burpee Box Jumps

Gymnastics: 12 mins 5-8 Strict Pull Ups ( tempo descent ) 15-30 L Sit/ Progressions 20-30 Sec Handstand Hold/taps/walk Condtioning :  Every 3mins for 18 mins Run/Row/ 200m or Bike 16/12 Cals 8  Toes To Bar 16 Airsquats 24 Double Unders ***** Please book into classes as if you are not you will have to wait until next available class *** thanks guys

Strength : 10 mins Sled Push Farmers Carry Bench Press x 4 @bodyweight Strict T2B Man Makers x 5 Wod : 7 min Amrap Thrusters x 5 40/30kg Pull Ups x 10 Box Jump Overs x 15

Strength : Take 20 mins to set a 1rm Deadlift Wod :  "Annie" 50/40/30/20/10 Double Unders Sit Ups

Strength : Strict Press (a) 15 mins to set a 1RM Strict Press (b) 3 x 5-8 @ 60 % of 1RM Condtioning: “Partner Up” For Time Sprint Chipper Row 1 k / 900m 60 DB Dnatch  22.5/15kg 50 Slamballs 15/10kg 40 Toes To bar 30 Burpee over Partner * share reps however you like, 1 person working 1 resting , have to complete all reps  before moving down the chipper.

Gymnastics : Pull Ups 5x3 Strict 5x3 negative pull ups 5x1 10 sec hold at top + 10 second decent Pull up complex. Use band if needed 3rds of 2 strict pull ups 4 kipping 6 chest to bar Wod : for time 21/15/9 Power Cleans 50/30kg Burpee box jumps

Strength : Back Squat 8,8,6,6,4 @ 60%,65%,70%,75,80% Accessory: 3 rds 1 Double Dumbell Carry length of Gym . Front rack or Suit case Carry. Conditioning: Max Effort 3 mins of Cals on Row/Ski 3 mins of Wallballs 3 mins of Burpee to Target * 2 min rest between movements .