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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 30th of August

Strength: 10 mins 1 Sled Push 1 Farmers Carry 10 Cals Assault Bike 3 Power Cleans 5 Strict Pull Ups (3 sec pause at top) Wod: 16 min Amrap 16 Power Cleans 40/30kg 16 Toes to Bar 200m run

Thursday the 29th of August

Strength: Deadlifts 3x5 @60% 2x4 @70% 1x2 @80% Wod : For Time 30/25 Cals Bike/Row/Ski/Ab 30 Slam Balls 30 Wall Balls 20/15 Cals.................... 20 Slam Balls 20 Wall Balls 10/5 Cals....................... 10 Slam Balls 10 Wall Balls

Wednesday the 28th of August

EMOM 5 2 X Hip snatch with 3 second pause at lowest possible point Only increase weight if full depth squat achieved & good technique EMOM 5 2 X Hang snatch with 3 sec pause @ lowest possible point EMOM 5 1 X Full snatch, pause at knee for 3 sec, pause at bottom for 3 sec Conditioning : 3 rounds 15 hang power snatch 30/40 15 burpees over the bar 15 pull ups

Tuesday the 27th of August

Strength : Front Squat 3 X 6 @60% 2 X 4 @70% 1 X 2 @80% 1 X 1 @90% Conditioning : Teams of 3 Relay style : 12 rds 15 KB Swings American 24/16kg 30 Du or 50 ss + 3 Burpee 12/10 Cal Row * Time cap 18 mins

Monday the 26th of August

Strength : Strict Press 6,6,4,4,2,2 Start at 50% to build to a heavy double Conditioning : Every 3 mins for 12 mins Run 200m 10 Single arm DB Thruster 22.5/15kg 10 Box step ups with DB Core : 4 X 30 Sec Plank ( use weight if necessary)

Friday the 23rd of August

Strength : 12 mins 1 Sled 1 Carry 3 Man Makers 4 Bench press 10-15 Sec L Sit 10 Cal AB Conditioning : 6 min AMRAP 12/10 Cal Row 20 Metre Double DB front rack carry 22.5/15kg 8 Burpee

Thursday the 22nd of August

Strength : Every 3 mins for 15 mins 6 Deadlift at 50% 10 Step ups with DB/KB Conditioning : 4 rds 40 secs on 20 off Max Effort Bike Erg Max Sit ups HSPU/HRPU KB Swings American 24/16kg

Wednesday the 21st of August.

Strength/Skill 3 X 5 High Hang Power Snatch 3 X 3 High Hang Squat Snatch 10 sets Hang Power Snatch + 2 Overhead Squats Conditioning : 6rds 5 Chest to Bar 20 Airaquats 40 Double Unders Time cap 10 mins Finisher : Core

Tuesday the 20th of August

Strength : Every 2 mins for 10 mins 10 Seated DB Press + 5 Strict Chin ups Conditioning : Partner up For time Run 400m 30 Front Squats 50/35kg Run 400m 40 STOH 50/35KG Run 400m 50 Thruster 50/35kg Run 400m * Time cap 16mins

Monday the 19th of August

Strength : Back Squat 5 X 5 @60-70% Tempo Squat 33x1 3 seconds descending 3 sec at bottom and then drive up to start position and repeat X 5 Conditioning : 12 min AMRAP 18 Wall balls 12 Toe to Bar 6 Burpee Box Jump

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