Monday 19/08/2019 MetCon DU x 85 Then 21/15/9 Front Squat Bar Facing Burpee Strength 4 Rounds Double DB Strict Press x 10 Double DB Bent Over Row x 10 Tuesday 20/08/2019 MetCon Teams of 2 3 Rounds Run x 600m Sandbag Over the Box x 30 (60/40) Bar MU x 30 Wednesday 21/08/2019 Strength Dead … Continue reading Week Beginning 19/08/2019

Monday 12/08/2019 Skill Accumulate 30 Strict HSPU Then DB Z Press 3 x 8-12 MetCon 21/15/9 OHS (45/30) Dead Lift (90/60) Tuesday 13/08/2019 Strength Barbell Row 5 x 5 MetCon AMRAP x 8 Pull up x 10 Box Jump x 15 (24/20) DU x 20 Wednesday 14/08/2019 Strength Power Clean + Front Squat + Hang … Continue reading Week Beginning 12/08/2019

Monday 05/08/2019 Bank Holiday Tuesday 06/08/2019 Strength EMOM x 15 Snatch x 1 Power Clean x 2 MetCon Thruster x 21/15/21 Sandbag Carry x 400m/800m/400m (16/12) Wednesday 07/08/2019 Strength Press x 1,1,1,1,1 Push Press x 3,3,3,3 Push Jerk x 5,5,5 MetCon Teams of 2 AMRAP x 16 Wall Ball x 50 (9/6) T2B x 30 … Continue reading Week Beginning 05/08/2019

Monday 29/07/2019 Strength A1 – Banded Straight Arm Push Down 3 x 12 A2 – Banded seated Row 3 x 12 A3 – Hollow Hold 3 x 30s MetCon AMRAP x 20 Min Round of Cindy x 1,2,3.. Run x 100m,200m,300m… Tuesday 30/07/2019 Strength Dead Lift x 10/6/1 Perform 15-20 Box Hip Extensions after every … Continue reading Week Beginning 29/07/2019