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Thursday the 24th of December

Wednesday the23rd of December.

Tuesday the 22nd of December.

Friday the 18th of December

Thursday the 17th of December.

Wednesday the 16th of December

Tuesday the 15th December.

Monday the 14th of December

Friday the 11th of December

Thursday the 10th of December.

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Friday the 31st of May

Strength : 15 mins 1 Farmers Carry 1 Push 1 Drag 2 Hang Power Clean 4 Bench Press 10-30 Sec Supinated isometric 10-30 Sec Ring Support hold 10-30 Sec Hollow Hold Conditioning : 8 min AMRAP Run 100m 10 Hang DB C + J 20 Sit ups

Thursday the 30th of May

Strength : Deadlift 5 X 4 60%,65%,70%,75%,80% Every 3 mins Conditioning : 25/20/15/10/5 DB Box step overs ( use one DB) Push Ups Cals on Bike

Wednesday the 29th of May

Skill : Quality 10-15 mins 5 Strict HSPU / Pike Push Up 10 Pistol Squats 20 Sec L Sit Strict Muscle up / Ring Pull up Conditioning : Tabata of 4rds 40/20 DB Snatch Row for Cals Reverse Lunge with KB Plank * complete all 4 rds of one movement before moving on.

Tuesday the 28th of May

Strength: Back Squats Every 2 mins for 12 mins 4 reps @65% Wod : Partner Wod (For Time) 3rds of 30 Power Cleans 60/40kg 30 Wall Balls 100 Double Unders

Monday the 27th of May

Strength : Press and Pull Every 3 mins for 15 mins 4 Strict press 6 Strict Chin up 10 DB bent over rows Conditioning : 8 min ladder 5 STOH 42.5/30 KG 5 Burpee over bar Lateral 5 Chest to Bar * add 1 rep each Rd completed Midline : 6 mins 15 Sec Hollow to 15 Sec Arch 10 v ups / leg raises

Friday the 24th of May

Strength: 12 mins 1 sled push 1 farmers carry 5 man makers 5 bench press 10 cals AB Wod : 3rds for time 15 Hang Power Cleans 60/40kg 15 Burpees over the bar

Thursday the 23rd of May

Strength : Deadlift 2 X 6 @ 70% 2 X 4 @ 75-80% 1 X 3 @80-85% 1 X 10 @50% Every 3 mins Conditioning : 3 rds 21 Dumbell Snatch 15 Dumbell step ups 9 HSPU / HRPU * Time cap 10 mins

Wednesday the 22nd of May

Skills : 15 mins 5 Strict HSPU/ Progessions Strict toes to bar Progressions X Strict Muscle up / Progessions 10 Pistol Squat / Progessions Conditioning : Every 3 mins for 15 10 Toes To Bar 40 Double Unders 10 Burpee

Tuesday the 21st of May

Strength : Snatch 2 Sets Of 3 Pause Power Snatch ( 3 sec Pause mid shin + 3 at knee + 3 at mid thigh) Every 2 mins for 10 mins Conditioning : Partner up AMRAP 15 MINS 16 Shoulder over head 50/35kg 28 KB Swings over head 24/16kg 40/32 Cals Bike/Rower * 1 person working 1 person resting

Monday the 20th of May

Strength : Back Squat 2 X 4 @ 70% 2 X 3 @ 80% 2 X 2 @90% 1 X 10 @50% warm up to working set of 70% and then every 3 mins for sets. Conditioning : 10 min AMRAP Run 100m 15 Wall Ball 10 Push up 5 Strict Pull up Finisher : 5 rds 20 Sec Hollow into 20 Sec Arch 30 Sec rest Between sets

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