Tuesday 12th February 2019

  Strength: Deadlift for load: 5 x 3 #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps   MetCon: AMRAP 18: 9 Power Cleans 135/95 – RX+(155/105) 12 Handstand Push-ups 9 Front Squats 135/95 – RX+(155/105) 12/6  Strict...

Monday 11th February 2019

    Strength: Back squat Back Squat for load: #1: 5 reps @ 60% #2: 5 reps @ 65% #3: 5 reps @ 70% #4: 5 reps @ 75% #5: 5 reps @ 80%   MetCon: 5 Rounds: 20 Kettlebell Swings (55/35) 20 AbMat Sit-ups 20 Wallballs (20/14)   ENDURANCE WOD Buy-in: 400 m run Then 3 Rounds: 75 Double Unders 50 Air Squats 25/18 Calorie Row Cash Out: 400 m...

Saturday 9th February 2019

  Teams of 3 For Time (30 Minute Cap) 3 Rounds: 30 Deadlifts (95/65) 30 Hang Power Cleans (95/55) 30 Push Jerks (95/55) 100/70 Calorie Assault Bike 2 Rounds: 30 Deadlifts (115/65) 30 Hang Power Cleans (115/65) 30 Push Jerks (115/65) 100/70 Calorie Assault Bike 1 Round: 30 Deadlifts (135/85) 30 Hang Power Cleans (135/85) 30 Push Jerks...

Friday 8th February 2019

    Strength: Leg Accessory 8 min EMOM Min 1: 5 Bulgarian Split Squat(each Leg) Min 2: 5 Single Leg Romanian Deadlift (each)   MetCon:  AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row   ENDURANCE WOD AMRAP 30: 300 m Run 30 Box Jumps (24/20) 30 Russian Twist with WB 30/21 Calorie...

Thursday 7th February 2019

  Strength: Deadlift 5x 3 reps increase weight by feel   MetCon:  5 Rounds: 21 Wallballs (20/14) 200′ Farmers Carry (55’s/35’s) 9 Handstand Push-ups (Push Press ....