Monday 18th Feb 2018

Monday 18th 

Part A - 

In no more than 5 sets build to a 3 RM Front Squat

Part B -  5 Rounds

20 Front Squats 60/40

10 STOH 60/40

200 M Row/Ski/Run

Tuesday 19th 

Part A -  Build to a heavy complex of;

1 Clean (any variation) + 2 Jerks (Any variation)

Part B -  "The Ghost"

For Max Reps

6 Rounds

1 min Cal Row

1 min Burpees

1 min Double Unders

1 Min Rest

Wednesday 20th

Part A -  10 Min Alternating EMOM

Min 1 - 5 Pull Ups + 6 Hip Taps

Min 2 - 5 HSPU + 6 Shoulder Taps

Part B - 18 Minute AMRAP

12 Pull Ups

24 KB Swings 24/16

16 Wall Balls 9/6

Thursday 21st

In Pairs;

0:00 - 20:00 AMRAP Split as needed

25 Power Snatch 40/30

25 Burpee Box Jump Overs 24"/20"

25 Thrusters 40/30

20:00 - 40:00 AMRAP Split as needed

25 Cal AB/Ski/Row

25 Burpee Box Jump Overs 24"/20"

25 Overhead Squat 40/30 

Friday 22nd

FRIDAY NIGHT LIGHTS

19.1 TBC

Saturday 23rd 

Part A - 3 Sets

25 Sit Ups

20 KB Side Twists

25 Sec Plank Hold

Part B - 

400 M Run

30 HSPU

400 M Run

40 Lunges

400 M Run

50 Press Ups

400 M Run 

Sunday 24th 

30 Minute AMRAP Ladder (Up in 5's) - Ski/Row/Run stays the same distance

Ski/Row/Run 750m (Run = 1 lap)

15 Plate GTOH 20/15

15 Box Jumps 24"/20"