Monday 09/12/2019 In a 4 Minute Window Row x 600m/500m Then Max Effort 1.  HSPU 2.  Sandbag Clean 3.  Double Unders 4.  Assault Bike Cals Tuesday 10/12/2019 EMOM x 12, Hold x 30s 1. Handstand 2. Top of Dip 3. Hanging L-Sit AMRAP x 10 Min Box Jump x 10 Dead Lift x 10 (52/35) … Continue reading Week Beginning 09/12/19

Monday Muscle Up Skill Work “DB DT” 5 Rounds Dumbbell Dead Lift x 12 Dumbbell Hang Clean x 9 Dumbbell Push Jerk x 6 Tuesday 5 Rounds Front Squat x 5 Rope Climb x 3 Wednesday In Teams of 2 In a 30 minute Window Complete 25 Rounds of Pull up x 5 Box Jump … Continue reading Week Beginning 02/12/2019

Monday 25/11/2019 0 – 15 Establish 1RM Power Snatch + Hang Snatch 15-18 Rest 18 – 28 EMOM TnG PS x 2 @ 85% of above Tuesday 26/11/2019 5 Rounds Rope Climb x 2 Ring Dip x 15 Wednesday 27/11/2019 In 3 Minutes Clean x 5 Bar Facing Burpee x 5 Clean x 5 C2B … Continue reading Week Beginning 25/11/2019

Monday 18/11/2019 “Jackie” Row x 1km Thruster x 50 (20/15) Pull up x 30 Tuesday 19/11/2019 Back Squat 5/5/5/5/5 Wednesday 20/11/2019 Every 2 Minutes x 6 1 Arm DB Row x 6 50/40/30/20/10 Double Unders Kettlebell Swing Thursday 21/11/2019 EMOM x 15 (20-40s Hold) 1.  Top of Pullup 2. Bottom of Dip 3. L-Sit AMRAP … Continue reading Week Beginning 18/11/2019