Monday 30th June

Front Squat
5 x 3

Friday 27th June

26 minute AMRAP:
In pairs complete 1 full round before swapping
5 Toes to Bar
10 Burpee Box Jumps
15 Russian Swings (24/16kg)

Thursday 26th June

4 rounds for time:
10 Power Snatches
10 HR Push-ups
15 Air Squats
20 Abmat Sit-ups
200m Run (6/9kg with Slam Ball)
2 Rope Climbs

 Blue Steel #CREEP

Wednesday 25th June

Strict Press
5 x 5

Tuesday 24th June

6 rounds:
30 secs on/30 secs off
Max Clusters (60/40kg)
Rest 3 minutes
6 rounds:
30 secs on/30 secs off
Max Burpee Bar Jumps

Monday 23rd June

Front Squat
5 x 5

Saturday 21st June

20 minute AMRAP:
3 Deadlifts (50/35kg)
6 Front Squats (50/35kg)
9 Thrusters (50/35kg)
12 Toes to Bar
100m Run (9/6kg slam ball)

Friday 20th June

10 minute AMRAP:
10 WallBalls (9/6kg)
Bear Crawl
20 Abmat Sit-ups
Rest 2 minutes
200 Double Unders

Thursday 19th June

12 minute AMRAP:
12 KB Swings (32/24kg)
12 Box Jumps
12 Chest to Bar Pull-ups

Wednesday 18th June

Strict Press 3-3-3-3-3
Push Press 2-2-2-2-2
Push Jerk 1-1-1-1-1

Tuesday 17th June

10 rounds:
1 minute on/1 minute off:
9 Power Cleans (70/45kg)
6 Push Jerks (70/45kg)
3 Muscle-ups

Monday 16th June

A) HB Back Squat
15-3-12-3-10-3
B) 10 minutes partner burpees

Saturday 14th June

For time:
30-20-10
Thrusters (40/30kg)
Bar Burpees
3 Rope Climbs
Finish with 1 x Block Run

Friday 13th June

In pairs for time:
100 Russian Swings (32/24kg)
80 Partner Slams (9/6kg)
60 Toes to Bar
40 Burpee Box Jumps
400m Run

Thursday 12th June

EMOM 20 minutes:
ODD: 15 Double Unders
EVEN: Max Power Snatch (35/15kg)

Wednesday 11th June

Max WG Bench Press

Tuesday 10th June

Max HB Back Squat

Friday 6th June

5 rounds for time:
3 Power Snatches (60/40kg)
6 HR Push-ups
9 Air Squats
12 Abmat Sit-ups
200m Run (with slam ball 9/6kg)
1 minute rest

Thursday 5th June

For reps:
5 minutes max Bar Burpees
4 minutes max Power Cleans (60/40kg)
3 minutes max Double Unders
2 minutes max Toes to Bar
1 minute max Deadlifts (60/40kg)

Wednesday 4th June

WG Bench Press
5 x 3

Tuesday 3rd June

7 rounds of 2 minutes on/ 2 minutes off:
21-15-9
Wall Balls (9/6kg)
Pull-ups
Box Jumps

Monday 2nd June

HB Back Squat (Box)
5 x 3

Saturday 31st May

For time:
500m Row then …
4 rounds:
20 Wallballs (9/6kg)
10 Chest to Bar Pull-ups
Finish with 50 Burpees