Saturday 27th April

"Diane"
21-15-9
Deadlift 100/70kgs
HSPU

Friday 26th April

3 rounds for time:
5 Snatches 60/40kg
25 Box Jumps
10 GHD Sit-ups

Wed 24th April

1 x Strict Pess +
2 x PushPress +
3 x PushJerk.
5 attempts rest as needed.

Tuesday 23rd April

5 rounds for time:
1 x Block run,
7 x OHS 40/30kgs,
7 x Thrusters 40/30kgs

Monday 22nd April

Max Deadlift

Saturday 20th April

TABATA 2 time:
In pairs alternate rounds for 8 minutes:
Wallballs
Pull-ups
Butterfly Sit-ups
Burpees

Friday 19th April

15 x Swings 32/24kgs,
200m run,
1 x Ropeclimb 
15min AMRAP

Thursday 18th April

1,2,3,4,5,6,7,8...
Muscleups, Turkish Get Ups 24/12kgs.

Wednesday 17th April

Max Strict Press

Tuesday 16th April

7 x Front Squat,
10 x PushPress,
15 x Boxjumps,
30 x Doubleunders

15min AMRAP

Monday 15th April

Max Front Squat (Box)

Saturday 13th April

18min AMRAP.
1 x block run,
6 x thrusters 40/30kgs,
12 x lateral burpee bar jumps,
18 x toes to bar.

Friday 12th April

7 x Pwr Sn 50/35kgs, 
3 x Muscleups. 
15min AMRAP

Thursday 11th April

5 rounds for time:
10 KB Swings (32/24kg)
10 Wall Balls (9/6kg)
1 Sprint

Wednesday 10th April

STRICT PRESS
5 x 3

Tuesday 9th April

FIRST CLASS IN KINGSTON!!!

FRONT SQUAT (BOX)
5 x 3

Friday 5th April

Games Open 13.5

Thursday 4th April

7 rounds for time:
7 Ring Dips
10 Box Jumps
100m Sprint

Workout of the day

Wednesday 3rd April

Strict Press
5 x 5

Tuesday 2nd April

4 rounds for time:
10 KB Push Jerk (24/12kg)
15 Goblet Squats
20 KB Swings
400m Run
2 Prowler Trips(25/10kg)