FRIDAY 280219

Strength/Skill 5 Rounds NFT- A1)Bench Press- 8, 6, 5, 3,3 @21X1, A2)SA DB Tripod Row – 8,8,8,8,8 EA@31X1 A3) Elevated Feet Ring FLR- 30-40 Secs Conditioning 3 Rounds for Time- 10(70/50) Deadlifts, 8 Hang Power Cleans, 6 Front Squats, 4 STOH- Rest 2 minutes exactly- Score is total time with rest.

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THURSDAY 270219

Strength/Skill Rope Climb/Ring Dip Session- 15 Minutes to practice and develop the movements Superset Climb and RD Variation- E.g. 2 Rope Climbs- SSW 6-8 Strict Ring Dips Conditioning 4 Rounds- In 3 Minutes complete- 15 Wall Balls(9/6), 12 Down Ups, 10 Pull Ups/Jumping Pull Ups/Ring Rows- Rest the remaining time.

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FRIDAY 220219

Strength/Skills Pull Up, Kipping Pull Up, C2B, BMU techniques session- 15 Minutes guided practice. Conditioning 5 Rounds for time- 8 Chest to Bar Pull Ups, 10 Burpee Box Jump Overs, 50 Double Unders- *20 Min Time Cap

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THURSDAY 210219

Strength/Skill Front Squat- 5,5,4,4,3,3- Build to a heavy 3 for the day- @21X1 tempo Conditioning For time- In teams of two complete: 50 Cal Row, 50 KB Swings(24/16), 50 Wall Balls (9/6), 50 Press Ups (Or ring dips), 50 Wall Balls , 0 KB Swings, 50 Cal Row- 25 Minute Time Cap

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