Strength: Strict Press 5@60% 4@70% 3@80% Wod : 3x4 min Amraps 2 mins rest after each one 5 Clean&Jerks 10 Bar Hop Burpees 15 T2B Weight goes up every round for C&J 40/50/60kg 60/70/80kg Scale weight to a suitable load that you can move with good technique

Strength: Bench Press 7x3 @70% Wod : 5 min Amrap 21/15/9 Box Jumps Slam Balls

Core : 2rds of 25 Hollow Rocks 25 Sec Hollow Hold 25 V-Ups 25 Sec Hollow Hold Strength: 15 mins to build to a heavy complex of 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean 1 Shoulder To Overhead Focus on good technique and build to a heavy set Wod : Double "DT" 17 Min Time Cap 10rds of 12 Deadlifts 9 Hang Power Cleans 6 Shoulder To Overhead Recommend weight for DT is 70/50kg The aim of this workout is one partner completes a round and then other goes. The aim is to do

Mobility 10-15 mins Strength: Back Squats 15-20mins to set 10 rep max Wod : 21/15/9 Wall Balls Burpees Also no Express class this Monday and Wednesday. Back as normal again next week. Apologies for this

Strength: 20 mins Teams of 3 Sled Push 400m (empty sled) Sled Drag 400m 40/20kg Farmers Carry 400m Sandbag carry 400m Man Makers x 15 Cals x 30 One person working on man makers and cals. Sled push/drag, farmers carry and sandbag carry, you can swap as much as you like during the 400m Wod : Tabata of Pull Ups Push Ups 20 sec on 10 sec off for a total of 8 mins 20 sec Pull Up 10 sec rest 20 sec push up 10 sec rest and so on for the 8 mins

Strength : Strict Press 15-20 mins to build to a 5 rep max Wod : For Time 150 Thrusters 20/15kg Workout starts with 3 burpees Every min 3 min burpees until 150 Thrusters are complete

Strength : Deadlifts Take 20 mins to find a 5 rep max Wod : For Time 50 Cals buy in 21/15/9 Hang Power Cleans 50/35kg T2B Buy out 400m run

Strength: Bench Press 8,8,6,4,4 50%,60%,70%,75%,80% Conditioning : Partner up 8 min AMRAP Bike erg 30 Cals 80 Du's 40 DB Snatch Rest 2 mins 8 Min AMRAP Row 30 Cals 30 Swings Overhead 24/16kg 20 Push ups

Strength : Back Squat Warm up to working sets 3 @ 70% 3 @ 80% 3 @ 90% Accessory : 4 X 10 Reverse Lunge With DB or KB Conditioning : Every 3 mins for 15 Run 200m 10 DB Press ( one DB) 10 Down ups

Core : 7 mins Turkish get ups Strength: Deadlifts 5@60% 5@70% 5-8@80% Wod : For Time 2rds 40 Wall Balls 30 Slam Balls 20 Pull Ups