Friday 27th February

For time:
15-12-9
Thrusters (42.5/30kg)
Pull-ups
REST 5 MINUTES
12-9-6
Power Snatches (42.5kg/30kg)
Burpees

Thursday 26th February

For time:
Block Run
50 Double Unders
50 Slam Ball Thrusters (9/6kg)
50 Box Jumps
50 KB Swings (24/16kg)
50 Alt Lunges
10 Prowler Lengths (20/5kg)

Thursday 26th February

For time:
Block Run
50 Double Unders
50 Slam Ball Thrusters (9/6kg)
50 Box Jumps
50 KB Swings (24/16kg)
50 Alt Lunges
10 Prowler Lengths (20/5kg)

Wednesday 25th February

Floor Press
10,8,6,4,2
20 Abmat Sit-ups after each round

Tuesday 24th February

6 rounds:
3 minutes on/off:
20 Wallballs (9/6kg)
15 Bar Burpees
10 Power Cleans (60/40kg)
5 Chest to Bar Pull-ups

Monday 23rd February

Deadlift
7,1,6,1,5,1
For time:
1 Block Run
30 Burpees
20 Pull-ups

Saturday 21st February

In  Pairs:
20 minute AMRAP:
10 Deadlifts (70/50kg)
15 Pull-ups
20 Front Squats (70/50kg)
300m Row

Friday 20th February

EMOM 16 minutes:
ODD: 8 Bar Burpees
EVEN: 3 Clusters (50/35kg)
Rest 1 minute
For time:
9,7,5
Power Cleans (same weight)
Toes to Bar

Thursday 19th February

For time:
10,8,6,4,2 Power Cleans
200m Slam Ball Run
2,4,6,8,10 Rope Climbs

Wednesday 18th February

Strict Press Max

Tuesday 17th February

For time and reps:
Block Run
1 min max Muscle-ups
Block Run
1 min max Toes to Bar
Block Run
1 min max C2B Pull-ups
Block Run
1 min max Burpees

Monday 16th February

Max Back Squat (Box)

Saturday 14th February

For time:
30 Medball Cleans (9/6kg)
30 Ring Dips
30 Medball Cleans
30 C2B Pull-ups
30 Medball Cleans
30 Plate Raise Sit-ups (20/15kg)

Friday 13th February

15 minute AMRAP:
100m Run
10 Box Jumps (30/24 inch box)
5 Push Jerks (85/60kg)

Thursday 12th February

30 minute AMRAP:
In Pairs:
200m Run
20 Swings (32/24kg)
15 Toes to Bar
10 Burpee Box Jumps
4 Rope Climbs

Wednesday 11th February

Strict Press
5 x 3

Tuesday 10th February

12 rounds:
1 minute on/off:
15 Thrusters (40/30kg)
15 Pull-ups
15 Bar Burpees

Monday 9th February

HB Back Squat (Box)
5 x 3

Saturday 7th February

EMOM 24 minutes:
0-12 minutes:
ODD: 5 Deadlifts (60/40kg) + 5 Bar Burpees
EVEN: 5 Toes to Bar
12-24 minutes:
ODD: 5 Push Jerks (60/40kg) + 5 Bar Burpees
EVEN: 3 Muscle-ups

Friday 6th February

“Jackie”
For time:
1000m Row
50 Thrusters (20/15kg)
30 Pull-ups

Thursday 5th February

For time:
21-18-15-12-9-6-3
Power Cleans (45/30kg)
Box Jumps
HR Push-ups

Wednesday 4th February

Strict Press
5 x 5

Tuesday 3rd February

6 rounds:
2 mins on/off:
3,6,9,…
Power Snatch (50/35kg)
Pull-ups
Slam Balls (9/6kg)
Abmat Sit-ups

Monday 2nd February

HB Back Squat (Box)
5 x 5

Saturday 31st January

“Nasty Girls”
3 Rounds for time:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans (60/40kg)

Friday 30th January

For time:
30 Thrusters (30/20kg)
10 Abmat Sit-ups
Block Run
20 Thrusters
20 Abmat Sit-ups
Block Run
10 Thrusters
30 Abmat Sit-ups
Block Run