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

Monday 11/11/2019 MetCon Every 3 minutes x 5 Power Clean x 10 Burpee Box Jump Over x 10 (24/20) Rest x 5 minutes Every 3 minutes x 5 Power Snatch x 10 T2B x 10 Tuesday 12/11/2019 MetCon “Annie” 50/40/30/20/10 Double Unders Sit ups Wednesday 13/11/2019 EMOM x 10 Thruster x 2 As Heavy as … Continue reading Week Beginning 11/11/2019

Monday 04/11/2019 Skill Ring Muscle Up MetCon 10/8/6/4/2 Dead Lift (80/52) Front Squat Double Under x 30 Tuesday 05/11/2019 MetCon minutes 0 – 4 Row x 750m/600m Max Effort Bar MU in remaining time Minutes 4-7 Rest minutes 7  – 11 Row x 750m/600m Max Effort Sand Bag Clean in remaining time Minutes 11 – … Continue reading Week Beginning 04/11/2019

Tuesday 29/08/2019 MetCon Rope Climb x 5 Box Jump x 30 (24/20) T2B x 30 Single DB Box Step up x 30 (22.5/15) C2B x 30 Double DB Box Step Over x 30 (22.5/15) Wednesday 30/10/2019 Strength Thruster x 10/8/6/4/3/2/1 Thursday 31/10/2019 Strength Strict Press x 5/5/3/3/1/1 MetCon 3 Rounds DB Hang Clean & Press … Continue reading Week Beginning 28/10/2019