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Friday 29th November 2019

Deadlift 5-5-5+ AMRAP in 8 min: 35 Double Unders 10 Handstand Push Ups Shredding for the Summer #3A Tabata Assault Bike Calories Rest 2 min, repeat

Wednesday 27th November 2019

Press 5-5-5+ For Time: 30-24-18-12-6 Abmat Sit Ups Push Press 42.5/30kg Shredding for the Summer #2A Move as far up the ladder as possible in 4 min: 1 Wall Climb 2 Ball Slams 12/9kg (light) 2 Wall Climbs 4 Ball Slams 3 Wall Climbs 6 Ball Slams 4 Wall Climbs 8 Ball Slams etc

Tuesday 26th November 2019

Spend 10 min warming up to a heavy single power snatch AMRAP in 14 min: 400m Run 20 Alternating Pistols 10 Power Snatch 60/42.5kg

Monday 25th November 2019

Back Squat 5-5-5+ Working off 90% of 1RM, calculate: 65%-75%-85% Eg, if my 1RM is 100kg, I would work off 90kg to lift 57.5-67.5-77.5 Shredding for the Summer #1 For Time: (this is a sprint) 9-6-3 Row Calories Burpee over the rower (lateral) Rest 3 min and repeat This is a sprint workout. Move fast, scale by removing the jump over the rower, but jump to a target above your reach. Go Fast! Time Cap 4 min - this is a very generous cap and you should finish well before the cap.

Saturday 23rd November 2019

Partner WOD Every 2 min on the 2 min, shuttle run 50 Wall Balls 20/14lb 40 Weighted Box Step Ups 22.5/15kg 24/20” 30 Front Squat 60/42.5kg 20 Clean and Jerks 60/42.5kg 10 Bar Muscle Ups

Wednesday 20th November 2019

3 x: 4 Min AMRAP: Row 500/400m Burpee Box Jump Overs 24/20" Max Reps Thrusters 42.5/30kg Rest between rounds, score is total number of thrusters completed.

Monday 18th November 2019

Muscle Up and Pull Up skill work 'Nate' Complete as many rounds as possible in 20 mins of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings 32/24kg OR 'Cindy' Complete as many rounds as possible in 20 mins of: 5 Pull Ups 10 Push Ups 15 Air Squats

Saturday 16th November 2019

Fight Gone Bad 3 rounds, 1 min per station, of: Wall Ball, 20/14 lbs Sumo Deadlift High-Pull 35/25kg Box Jump 20" Push Press 35/25kg Row Calorie Rest

Friday 15th November 2019

For Time: 12-9-6 reps Squat Snatch, 42.5/30 kg 50 Double Unders For Time: 9-6-3 reps Squat Snatch, 60/42.5 kg 50 Double Unders

Wednesday 13th November 2019

4 x 400m Run Rest approx 1:30 between rounds (start everyone at same time) Death by Wall Climb Min 1: 1 Wall Climb Min 2: 2 Wall Climbs Min 3: 3 Wall Climbs Etc - continue until you can no longer complete the reps in each minute as prescribed

Saturday 9th November 2019

TEAM WOD AMRAP in 18 min: 100m Farmers Carry 24/16kg KB Swing 24/16kg Double Unders Devil’s Press 22.5/15kg Rest

Friday 8th November 2019

EMOM x 4 Min 1: 12 Alt DB Snatch 22.5/15kg Min 2: 3 Ring MU (or 6 CTB) Min 3: 12 OHS 42.5/30kg Min 4: 3 Bar MU (or 6 CTB) Min 5: Rest

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