Monday 14/10/2019 Skill EMOM x 10 Odd:  Rope Climb x 3/2 Even: Hollow Hold x 30s MetCon With a 14 Minute Window AMRAP x 7 Power Clean x 10 (52/35) Burpee Over Bar x 10 Then, in the remaining time Establish 1RM HP Snatch Tuesday 15/10/2019 MetCon DU x 200 Then Thruster x 21 (40/30) … Continue reading Week Beginning 14/10/2019

Monday 07/10/2019 MetCon Minute 0-1 Max Assault Bike Cals Minute 1-2 Rest Minute 3-18 Thruster x 100 (45/30) Minute 18-28 Establish 1RM C&J Tuesday 08/10/2019 Skill T2B MetCon Every 4 Minutes x 5 DU x 40 Wall Ball x 20 (9/6) Burpee x 10 Wednesday 09/10/2019 MetCon 6/9/12/15/12/9/6 Burpee Over Bar Push Press Pull up … Continue reading Week Beginning 07/10/2019

Monday 30/09/2019 Strength Establish 3 RM Front Squat MetCon For Time Row x 50 Cal Tuesday 01/10/2019 Skill Ring MU MetCon DB Snatch x 42/30/18 (22.5/15) Bar Touch Burpee x 21/15/9 Wednesday 02/10/2019 Skill Accumulate 45 HSPU MetCon AMRAP x 10 DU x 30 Power Snatch x 15 (35/25) Thursday 03/10/2019 Strength Hang Power Clean … Continue reading Week Beginning 30/09/2019

Monday 23/09/2019 Skill C2B Pullup MetCon In Teams of 2 75/50/25 DU (each) Power Clean (52/35) Push Press (52/35) Tuesday 24/09/2019 MetCon AMRAP x 13 Dead Lift x 55 Wall Ball x 55 Cal Row x 55 HSPU x 55 Accessory 30 on 20 off x 3 Plank rotations Wednesday 25/09/2019 Strength Back Squat x … Continue reading Week Beginning 23/09/2019