THU 14/12/17

THU 14/12/17

40 sec on/20 sec off 1 – Press-ups 2 – KB Swings 3 – HS Hold Practice 4 sets Shoulder press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps

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WED 13/12/17

In teams of three: 3 min: Assault Bike 3 min: SB Power Clean 3 min: Ski 3 min: SB Front Rack Lunge 3 min: Assault Bike 3 min: SB Power Clean 3 min: Down-up 3 min: SB Front Rack Lunge

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TUE 12/12/17

40 sec on/20 sec off: 1 – Wall Ball 9/6 2 – Double-under 3 – Devil’s Press 4 sets Pull-up 10-8-6-4-2 reps Back squat 10-8-6-4-2 reps

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MON 11/12/17

Power Clean Build to a heavy triple For time: 30 Abmat Sit-ups 30 HSPU 30 Abmat Sit-ups 30 Toes to Bar 30 Abmat Sit-ups 30 Power Clean, 50/35 30 Abmat Sit-ups

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FRI 08/12/17

UNIT 4 Deadlift 5-5-5-5-5 For time: 150m MB Walk Lunge, 9/6 Every pause/break 15 down-up

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THU 07/12/17

EMOM 8: 1 – 6 Strict Ring Dips 2 – 10m HS Walk AMRAP 15 30 Double-unders 20 HR Press-ups 10 Toes to bar

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WED 06/12/17

Technique Focus 60 sec row intervals; 5 sets Rest 2 min btw sets In threes, for time: 4000m Row 300 Wall Ball – Row & Wall Ball at same time – Split between team as required

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TUE 05/12/17

Thruster 9-7-5-3 – No racks 2 Rounds for time of: 20 Thrusters, 50/35 20 Strict Pull-ups Time Cap: 8 minutes

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MON 04/12/17

Low-hang Power Snatch 2-2-2-2-2 AMRAP 15 6 Dumbbell Snatches, 22.5/15 12 Burpee Box Jump-Overs 12 Dumbbell Snatches 12 Burpee Box Jump-Overs 18 Dumbbell Snatches 12 Burpee Box Jump-Overs 24 Dumbbell Snatches 12 Burpee Box Jump-Overs 30 Dumbbell Snatches 12 Burpee Box Jump-Overs etc…

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FRI 01/12/17

AMRAP 24 Teams of 3 60 cal Bike 30 Squat Clean Round 1 – 40/30 Round 2 – 50/35 Round 3 – 60/40 Round 4 – 70/45 Round 5 – 80/50 Round 6 – 90/55

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