Monday 16/07/2018 Skill Head Stands Skin the Cat MetCon 3,6 9,12,9,6,3 Hang Clean (60/40) Burpee OB   Tuesday 17/08/2018 Skill Ring Muscle Up MetCon 4 Rounds DU x 85 T2B x 15   Wednesday 18/08/2018 MetCon Run x 400m American KBS x 15 (28/20) Cal Row x 15 C&J x 15 (45/30) Bar Facing Burpee … Continue reading Week Beginning 16/08/2018

Monday 09/07/2018 Strength Power Clean + Hang Clean + Jerk MetCon KB Snatch x 100 (28/20) Every Minute, perform Wall Ball x 5 (9/6) Tuesday 10/07/2018 Strength Every 5 Minutes x 5 Rounds Dead Lift x 5 (90% 5RM) KB BU Press x 8-12 E/S Chin up x 4-12 MetCon 3 Minute Max ABC Wednesday … Continue reading Week Beginning 09/07/2018

Monday 02/07/2018 MetCon In Pairs 20 Minutes Wall Ball x 150 (9/6) Can only work when partner is holding a Sandbag (Bearhug) Switch every time wall balls are broken 20 Minutes Burpee over Sandbag x 150 Pet Wall Ball Tuesday 03/07/2018 Skill EMOM x 12 1. TGU x 1 2. Handstand Bridge Hold x 30s … Continue reading Week Beginning 02/07/2018

Monday 25/06/2018 Strength Every 5 Minutes x 5 Rounds Dead Lift x 5 (80% 5RM) KB BU Press x 8-12 E/S Chin up x 4-12 MetCon 21/15/9 American KBS (28/20) Burpee Tuesday 26/06/2018 MetCon “Triple 2” Row x 2 km DU x 200 Run x 2 Miles Wednesday 27/06/2018 Strength Front Squat Week 9 MetCon … Continue reading Week Beginning 25/06/2018