Wednesday 12th

Strength: On the 3 minutes  build in weight Thruster 12-12-12 Push Press 6-6-6 Front squat from clean 3-3-3   WOD For Time 15 front squats 70/50 30 box jumps 15 front squats...

Tuesday 12th

Strength power snatch 3-3-3   WORKOUT MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 30 double-unders 75-lb. power snatches, 15 reps WOMEN – includes Masters Women up to 54 years old...

Monday 11th

Strength Muscle up Practise Strict Pull up 6 max sets change grips (Shoulder width, underhand, wide grip, behind the neck, alternating side to side both sides)   WOD for time: 50 pull ups 50 HSPU 50 Toes to Bars 50 push...

Saturday 9th

WOD With a partner: Every 8 minutes X 4 Run 600m together: then AMRAP with a partner one person completes a round at a time: 5 KBS 32/24 10 TTB 15 Air Squats...

Friday 8th

Strength Build to heavy Bear complex 1 Bear Complex:  Power Clean  Front Squat  Push Press  Back Squat  Push Press   WOD  For total reps: 70/40 Squat Cleans, 1 min Rest 3 mins 85/55 Squat Cleans,1 min Rest 3 mins 100/70 Squat Cleans, 1 min Rest 3 mins 70/40 Squat...

Thursday 7th

Strength Practice MU   WOD MEN – includes Masters Men up to 54 years old Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots, 20 lb. to 10-foot target 30 cleans, 135 lb. 20 muscle-ups...