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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 13th of March

Strength : (A) Deadlift 6 x 3 @50% Tempo 2 at top and 5 lowering . (B) Strict Press 6 x 3 @ 70% Conditioning : 30/20/10 Pull ups/Ring rows Single Arm DB Thruster 15/10 Kg Core : 4 rds # 10 V ups 20 Russian Twist with plate if possible 20 sec Floor L Sit

Thursday the 12th of March

Endurance : Partner up. 30 mins. 150 Burpees over rower Remainder of time row for metres.

Wednesday the 11th of March

Strength : Clean High Hang Clean x 10 Do reps in singles . Keep weight light and focus on speed under bar and receiving barbell at bottom with high elbows. Hang Clean x 8 Reps in singles, small increase of weight each rep if moving well. Clean x 4 Conditioning : Emom x 15 1st 5 Hang Power Clean 70/50kg 2nd 14 Overhead lunges with Plate 3rd 10 Toes to bar

Tuesday the 10th of March

Strength : Press and Pull 5 Rds 6 Bench Press @60-70% 5 Strict Pull ups With Tempo 3 Sec hold at top and 3 sec eccentric. Every 3 mins Conditioning : Partner up 2 rds For Time 100 Double unders 70/60 Cals 50 Wall Balls 20 Synchro Burpees Core ( optional) : 3 rds 20 Sec Plank Front + R + L 10 Reverse Crunch 10 Leg raises

Monday the 9th of March

Strength : Back Squat 2 x 5 @70% 2 x 3 @80% 3 x 1 @85%,90%,90% Every 2:30 Conditioning : Every 3 mins for 15 mins 15 Swings overhead 24/16kg 12/8 Push ups 18 Barbell Thrusters 20/15kg

Friday the 6th of March

Strength : Tempo Dead lift (A) 6 x 3 @40% 1 Sec to top of lift 2 Sec pause at top 4 Sec lowering 1 Sec at bottom (B) Bench Press 6 x 3 * 6 working sets to build to a heavy treble, spot each other Conditioning : 5 min AMRAP 15 Swings Russian 15 Sit-ups

Thursday the 5th of March

Endurance : 8 rds 2 mins Row/Bike Erg for cals Rest 30 Secs 2 mins Run 200m + Max Burpees Rest 30 Secs * Partner up. Total score is Burpees + cals :)

Wednesday the 4th of March

Strength/Skill : Overhead Squat 5 x 4 OHS 5 x 2 * keep weight light and focus on movement Conditioning : 3 rds 40 Double Unders/ 40 SS + 5 down ups 10 Single Arm DB Thruster 22.5/15kg 20 Slam Balls 10 Single Arm DB Thruster 22.5/15kg Time Cap 8 mins

Tuesday the 3rd of March

Strength: Pressing 4 x 3 Strict Press @80% 4 x 2 Push Press 4 x 1 Push Jerk Conditioning : 8 min AMRAP Partner A 12 Overhead Lunges or scale to Goblet squat with DB 22.5/15kg 10 Single Arm Devil Press or scale to DB snatch 22.5/15kg 8 Deadlift 80/60kg or scale to Single KB deadlift Partner B Row 20 Cal or Bike Erg * Both partners are working at the same time and switch over when both finish their movement.

Monday the 2nd of March

Strength : Back squat 2 x 6 @60% 2 x 4 @70% 2 x 2@80/85% Every 2:30 Conditioning : Max Effort 3 Min Burpee Box Jump/Step 3 Min Bike erg for metres 3 Min Cindy ( 5 Pull,10 Push up,15 Airsquats) 2 min rest between movments

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