THURSDAY 010916

Strength/Skill Pull Up Workshop Kipping or 5×5 @ progression Conditioning 20min AMRAP: ‘Running Cindy’ 400m Run 3 rounds of: 5 Pull Ups 10 Press Ups 15 Air Squats

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WEDNESDAY 310816

Strength/Skill DB Strict Press 5-5-5-5-5 ss BB RDL 8-8-8-8-8 Conditioning 4 Rounds In a 3 minute window complete: 5 Deadlift 100/70 10 Burpee Bar Hop 15 Sit Ups Max DU’s Score is total DU’s Rest 1 mins between rounds

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TUESDAY 300816

Strength/Skill Power Clean 3-3-3-3-3 Conditioning Team Workout In teams of 3: In a 15min window complete: 100 Box Over Jumps 24/20 100 KB Swings 24/16 100 Wall Balls Max Row for metres

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THURSDAY 250816

Strength/Skill Back Squat 3-3-3-3-3 Conditioning 4 Rounds: 1min – Max DU’s 1 min – Max Wall Balls 1 min – Max Press Ups 1 min – Rest

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WEDNESDAY 240816

Strength/Skill Split Jerk 3-3-3-3-3   Conditioning 8 min AMRAP: 12 KB Swings 24/16 15 Air Squats 18 Sit ups Rest 2 mins Tabata Hollow Body Rocks

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TUESDAY 230816

Strength/Skill T2B Workshop EMOM 10 Odd – 7-15 T2B Even – 10-20 Press Ups   Conditioning 4RFT: 400m Run 20 Burpee Box Jumps 24/20

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MONDAY 220816

Strength/Skill Front Rack Split Squat 8-8-8-8-8 each leg ss DB RDL 8-8-8-8-8   Conditioning Partner Workout AMRAP 12 50 DU’s 30 Thrusters 20/15 20 Pull Ups

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