Interval day: 10 rnds of either run 200m, 20/17 cal row or 15/12 cal bike then 10 Box jumps rest 1.30 between rounds (choose your weakest movement and do that) the run, row, bike should be hit hard. Strongman outdoor Sled push 200m, drag 200m, tyre flip x 10 alternate these with 10 Lsits, 10 […]

WOD: DT (today is all about grip) 5 RFT 12 Deadlifts 70/45 9 Hang power cleans 6 Push jerks Strength: Deadlifts work up to a heavy triple between sets complete 100m Farmers carry and 5 Heavy Deadballs over the shoulder.

Strength: 20mins to do 5 rounds of 10 KB swings,10 snatches (each arm) 10 OH squats (each arm). Sets are unbroken so rest as needed, choose your own weight. WOD: 25min EMOM 1) 250/150m Row 2) 15/12 Box Jump overs 3) 12/10 KB swings 28/20kg 4) 40/30 Double unders 5) 12 C2B/Pull up

Strength: 12 mins Max Clean, 12mins max split jerk. WOD: For time 12/9/6 Power Clean 60/40 HSPU 12/9/6 Squat clean C2B 12/9/6 Cluster T2B

Strength: Heavy dead ball 4rounds NFT X3 ground over shoulder then 10m carry. WOD: For time (20min cap) 21*15*12*9*6 KB thrusters 24/16 Burpees *200m run

Strength: 10EMOM Even- 3-5 S2OH @70% Odd- 3-5 strict pull up WOD: For Time (15min cap) Double under 60-50-40-30 KB swings *Rx-32/24 25-20-15-10 Rope climb 1-1-1-1 * Rx-legless

Strength: OH Squat build up to a 3 rep max. WOD: 15min AMRAP 12 Box jumps 9 Power Snatch Rx-50/35 6 Bar Muscle ups 200m run

Strength: TABATA Max Sit ups Max press ups WOD: 4 Rounds for time 21 Wall balls 9/6 18 Hang cleans 50/35 15 Over bar burpees 12 T2B

Strength: Front Squats 4×5 increasing weight each set. WOD: For time (15min cap) 20 CTB 400m run 20 thrusters Rx-50/35 200m run 20 thrusters 400m run 20 CTB

Hero WOD: “Holleyman” 30 rft (50min time cap) 5 Wall Ball 9/6 3 HSPU 1 Power Clean 100/70