Tuesday 18th

Strength A.Deadlift 1-1-1 B.5 rounds for quality:   10 step overhead walking lunge, build over sets 5 bench press, build over sets Legless Rope climb or max strict close grip close grip strict pull ups 10+...

Monday

WOD with a running clock complete 27-21-15-9 Reps for Time Burpee over bar Power clean 40/25   20 minute start 5 rounds, every 3 minutes complete: 400m Run 12 TTB or scale to achievable number, allowing for about 1 minute rest    ...

Thursday 13th

WOD 20-1 burpees between each set perform 50 double unders 25 cut off   Core Finisher accumulate 90 seconds of each L sit L Hang...

Friday 14th

Strength Front Squat 1-1-1-1-1   WOD For Time  20 cut of 5 cleans 100/65 15 muscle ups 5 cleans 100/65 15 muscle ups 5 cleans 100/65...

Wednesday 12th

Strength Power snatch 3-3-3 Superset 8-8-8-8 Strict press Bent over row   WOD 2 rounds for time 5 kb thrusters 7 kb push press 9 kb power snatch Perform all on one arm then switch After 3 rounds Buy out 100m overhead walk each arm  ...

Tuesday 11th

Chipper 2 rounds for time: 40 walking lunges 30 pull ups 20 burpees box jump overs 10 deadlifts 100/70 1000m row and 1000m run alternate...