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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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Tuesday the 1st of October

Strength/Skill : 15 Mins 10 Pistol Squats 30 Double Unders or 30 Secs of Practice 5 Strict Ring pull ups or Rows or Muscle ups * quality reps is what we are after. Conditioning : Partner up Every 3 mins for 18mins 12 STOH 60/40 Kg 16 Burpees over Bar 12 Front Rack Lunges 60/40kg * partner up with someone who is using same weight on barbell if possible.

Monday the 30th of September

Strength : Front Squat 10 sets to build to a heavy Double *20 mins Conditioning : 12 min AMRAP 15/12 Cals 12 Knees to Elbow 9 HSPU 6 Burpee Box Jump

Friday the 27th of September

Strength : 14 mins 10-8-6-4-2 Of Bench Press Strict Pull up Seated Floor DB Press * 1 Sled and 1 Carry after each set Conditioning : 3 rds for time 15/12 Cals 12 Single Arm Dumbell Thrusters 9 Chest to Bar Time cap 7 mins

Thursday the 26th of September

Strength : Deadlift 4 X 3 @70-75% 3 X 2 @80-85% Conditioning : EMOTM X 18 Min 1 12/10 Cals Min 2 14 DB Snatch Min 3 12 Slam Balls Optional Finisher : 3 rds 12/8 Push ups 20 Sec Hollow hold Hold

Wednesday the 25th of September

Strength : Snatch Complex Every 2 mins for 12 mins 1 High Hang Power Snatch 1 Hang Power Snatch 1 Hang Squat Snatch Wod : For Time 100 Double Unders 15 Box Jumps 15 Kb Swings 24/16kg (American) 60 Double Unders 15 Box Jumps 15 Kb Swings 30 Double Unders 15 Box Jumps 15 Kb Swings 24/16kf

Tuesday the 24th of September

Strength: Push Press 15-20 mins to build to a heavy set of 2 Wod : 7 min Ladder 3 Clean & Jerks 60/40kg 3 T2B 6........ 6........ 9........ 9........ Keep adding 3 reps each round for 7 mins

Monday the 23rd of September

Strength : Front Squat Every 2:30 for sets 3 X 6 @ 70% 3 X 3 @80,85,90% Conditioning : For time 40 Swings overhead 20 Bar Facing Burpees 10 Thruster 50/35kg 20 Bar Facing Burpees 40 Swingead overhead * Time cap 12 mins * write up time or how you far you got on board

Friday the 20th of September

Strength : 16 mins 1 Farmers Carry 1 Sled Push 1 Length DB lunge Overhead Carry 5 Strict Chins 5 Bench 10-20 Sec Ring Support hold 10-20 Sec Handstand Hold Conditioning : For time 18/15/12/9 Row for Cals HSPU/HRPU * Time cap 6 mins Core : 3 rds 20/10 off Dynamic plank with wall ball Leg raises Russian Twist

Thursday the 19th of September

😏 ( running shoes will help)

Wednesday the 18th of September

Strength: Deadlifts 6x3 @70% Wod : For Time 50 Wall Balls 40 Slam Balls 30 Pull Ups 20 Burpees 10 Power Cleans 70/50kg

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