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 ....

Wednesday 6th February 2019

    MetCon: AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (135/95 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans (115/85 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: 15 Barbell-Facing Burpees 21 Power Cleans (95/75 21/15 Calorie Assault Bike   ENDURANCE WOD Buy in 800 m run Then:  5 Rounds: 21 AbMat Sit-ups 18 Wall Balls (20/14) 36 jumping Lunges Cash out 800m...

Tuesday 5th February 2019

    Strength: Bench Press 5 sets x 3 reps (work up to a heavy triple for the day)   MetCon: AMRAP 15: 25 Double Unders 5 Power Snatches (135/95) 25 Double Unders 5 Bar Muscle-ups (10 pull-ups/5 STRICT...