Saturday 6th April 2019
Conditioning – In pairs
Part 1 – 6 min AMRAP 12 Synchro Deadlifts 9 Synchro Hang Cleans 6 Synchro Shoulder to Overhead
Rest 2 mins
Part 2 – 2 min time cap 40 pull ups or 60 ring rows
8 min rest
Part 3 – 10 Min AMRAP Box Jumps and Thrusters 1-2-3 reps 35 Double Unders 3-4-5 reps 35 Double Unders
Keep adding one rep each round and perform 35 DUs after every 3rd set.
Saturday 24th August 2019 Conditioning – Every 4 minutes on the minute for 24 minutes Run 400m 12 Plate G2OH 25/15 6 Burpees (6 rounds total)
Friday 23rd August 2019 Strength – 5 Alternating Sets 3 Floor Press Max Effort Ring Rows Conditioning – Reps for time: 15-12-9-6-3 Burpee Box Jump Over Kettle Bell Swings 32/24
Thursday 22nd August 2019 For time Row 750m 80 Air Squats 60 Sit Ups 40 Burpees 20 Pull-ups 10 Cleans 70/50 Run 800m
