Sunday 1st March

A) 18 min, 6 sets 3 Deadlifts ss 5 KB windmills each arm B) 18 min paired AMRAP 20m double DB Death march each 2 x 22.5/15 15/10 10/7.5 30 Seated partner med ball lateral throws 40 partner wall balls

Saturday 29th February

A) 6 min, 3 sets Jerk balance B) 15 min Build to max Power clean and split jerk / push press B) 15 min AMRAP 6 Thrusters 60/40 40/30 20/15 3 BMU 5 C2B Pull-ups 7 Pull-ups 9 jumping 200m Run

Friday 28th February

A) Handstand and pull-up work B) 12 min Paired AMRAP YG/IG full rounds 2 Wall walks 10 Plate GTOH 20/15 15/10 10/5 25 DUs / 40 SUs

Thursday 27th February

A) 12 min, 6 sets 2 front squats E2MOM 3/7/19 repeat B) 17 min In pairs, 3 rounds 12 Devil press 18 DB Thrusters 24 DB box step overs (step off sideways or backwards) 30 DB cleans (scale to hang cleans if needed) 2 x 22.5/15 15/10 10/7.5 Share work as you like.

Wednesday 26th February

A) 13 min, 5 sets 3-5 DB single arm push press ss Plank complex: 20s front and 20s each side B) 16 min window, 4-5 rounds for quality 20m HS walk (spotted if needed) / wheelbarrow walk / bear crawl (hips above head if possible) 15 v-sits 2 rope climbs Work with a partner and […]

Tuesday 25th February

A) 15 min, 5 sets 3 Position full clean B) 13 min, 4 rounds in pairs 16 pistols / ring hold pistols / goblet lunge 18 STOH 50/35 35/25 20/15 20 pull-ups jumping ring rows Share work as you like

Monday 24th February

Conditioning WOD 20/1/20 repeat A) 24 min 6 x 2 min on, 2 min off 30/20 20/15 10/8 cal check in Max burpee box jump / step overs Rotate round the ergs and hit each twice, score your total BBJOs B) Tabata hollow hold Scale but don’t stop during the 20s!

Sunday 23rd February

A) 42 min: 3 x 12 min AMRAPs, 2 min rest and rotate. Work with a partner but do all the work, just start on different movements. Machine cals are 15/12 12/10 8/6 i) Bike 40m sled push @ roughly bodyweight 9 Burpees ii) Ski 12 Air squats 9 AKBS 32/24 20/16 12/8 iii) Row […]

Saturday 22nd February

Structural Saturday! A) 15 min, 5 sets 4 Sumo Deadlifts ss L-sit work B) 15 min, 4 sets 10 Reverse hypers ss 5 ab wheel rollouts ss 20m double KB carry One suitcase hold, the other in front rack, swap sides at 10m C) 10 min paired AMRAP 6 wall walks 40m Burpee broad jumps […]

Friday 21st February

A) 15 min, 5-7 sets 1 BTN split jerk + 1 split jerk from front rack Straight into B) 8 min 3 x 8 strict press @ around 50% of A) C) 8 min 20 – 16 – 10 KB sumo deadlift high pull KB hang clean and STOH (swap arms every 5 reps set […]