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Friday 28th February 2020

For Time: 6 sets: 9 Deadlift 7 Hang Power Clean 5 Shoulder to Overhead First set: 42.5/30kg Second: 50/35kg Third: 60/42.5 Fourth: 70/47.5kg Fifth: 72.5/50kg Sixth: 75/52.5kg QuickFit AMRAP in 10 min: 1 Sled Pull 10 Push Ups 100m Run

Wednesday 26th February 2020

AMReps in X min: 12 Alternating DB Snatches 22.5/15kg 10 Burpee Box Jumps 24/20” 8 Deadlifts 60/42.5kg 6 Alternating Pistols 4 Squat Snatch 60/42.5kg 2 Muscle Ups REST 2 min AMRAP in X Min - 2: 12 Alternating DB Snatches 22.5/15kg 10 Burpee Box Jumps 24/20” 8 Deadlifts 60/42.5kg 6 Alternating Pistols 4 Squat Snatch 60/42.5kg 2 Muscle Ups

Tuesday 25th February 2020

Clean and Jerk 1RM Test - 15 min on clock Plank work 45 sec hold each side on bench and regular plank. Rest 45 sec between efforts Mountain climbers on the rings - 3 sets moving slowly for 45 sec Rest 45 sec between efforts QuickFit 3 x: 200m Row 7 Burpees over the rower 14 stationary lunges

Monday 24th February 2020

‘Nancy’ 5 Rounds for time: 400m Run 15 Overhead Squats 42.5/30kg Weightlifting Power Snatch + Snatch Balance + Overhead Squat

Saturday 22nd February 2020

Partner WOD - For Time: 125 Wall Balls 20/14lb 100 Pull Ups 75 Box Jump Overs 24/20" 50 Handstand Push Ups 25 Bar Muscle Ups

Friday 21st February 2020

Every 2 min x 5 (Unbroken complex): 7 Power Snatch 5 Overhead Squats 3 Hang Power Snatch @ approx 60% of 1RM Power Snatch Spend a further 10 min to test your 1RM Power Snatch ShredWOD12 min EMOM: Min 1: 15/10 Cal Row Min 2: 15 Burpees Min 3: 50 Double Unders Min 4: Rest QuickFit AMRAP in 10 min: 1 Sled Pull 10 Push Ups 100m Run

Thursday 20th February 2020

For Time: 1000m Row 75 Thrusters 35/25kg Weighted Pull Ups 5-4-3-2-1 (For those without pull ups complete strength): 3 sets: (move from each movement straight to the next) Slow lowers - up to 3 reps (aim for quality with these) Max set of quality ring rows Barbell bicep curls (Max UB set) Rest between sets QuickFit 10 - 1 Gorilla Box Jumps Wall Ball Shots 1 Pull to stand each round

Wednesday 19th February 2020

AMRAP in 15 min: 60 Double Unders 20 Toes to Bar 10 Shoulder to Overhead 50/35kg ShredWOD Run 800m Rest 2 min Run 400m x 2 Rest 1 min between efforts and 1 min before 200s Run 200m x 3 Rest 30 sec between

Tuesday 18th February 2020

Back Squat 5-5-4-4-3-3 60%/65%/75% Sally Up/Down 60/42.5kg (no more than 50% of final set of 3) QuickFit 7 Rounds for time: 10/7 Cal Row 3 Devil’s Press 15/10kg

Monday 17th February 2020

3 rounds: 1 Min Assault Bike Calories 1 Min Hang Power Clean 50/35kg 1 Min Ball Slams 15/12kg 1 Min Wall Climbs 1 Min Rest ShredWOD 10 rounds for time: 10/7 Cal Row 3 Devil’s Press 22.5/15kg (14 min cap) Weightlifting 3 Position Clean 60,65,70,72,75% Behind the Neck Split Jerk 4 x 3

Friday 14th February 2020

Deadlift 10 @ 60% 7 @ 65% 5 @ 70% 7 @ 67% 10 @ 62% Ab finisher Tabata Mash Up V Up/Alternating V Up (10 sec of each) Hollow Hold Scale to Tuck Crunch then tuck hold ShredWOD 3 x: 250m Row 10 Burpees over the rower 20 stationary lunges QuickFit 4 x 2min 10 Cal Assault Bike Max Reps Burpees in remainder of time Rest 2 min between rounds

Thursday 13th February 2020

EMOM for 7 Min: Squat Clean + Hang Squat Clean + Split Jerk Start at approx 60% and work up towards 90% AMRAP in 12 min: 10 Squat Cleans 60/42.5kg 10 Handstand Push Ups QuickFit Tabata Mash Up Ball slams Box Jumps

Wednesday 12th February 2020

For Time: Buy In 500m Then 3 rounds: 5 Ring Muscle Ups 10 Power Snatches 50/25kg 15 Box Jumps 24/20” ShredWOD AMRAP in 6 min: 15/12 Cal Ski Erg 12 Toes to Bar

Tuesday 11th February 2020

Press 3-3-3 Push Press 3-3-3 Push Jerk 3-3-3 QuickFit For Time: 50 Cal Row 40 Kettlebell Swings 30 Alternating DB Snatch 20 Kettlebell Goblet Squats 10 KB Side crunches/side

Monday 10th February 2020

Every 3 mins x 6 50 Double Unders 10 Thrusters 35/25kg 5 Lateral Burpees over the Bar ShredWOD 15-12-9 Assault Bike Calories 7-5-3 Over the shoulder Sandbag Cleans 60/45kg Weightlifting Snatch Pull + Snatch High Pull + Snatch Start at approx 60% of 1RM and work up (minimum of 5 sets) Snatch Pulls 5 x 3 @110% of 1RM Snatch

Saturday 8th February 2020

Partner WOD Run 400m with Med Ball 8 Rounds: 10 Wall Ball 20/14lb 1 Rope Climb Run 400m with Med Ball 4 Rounds: 10 Wall Ball 20/14lb 1 Rope Climb Run 400m with Med Ball 2 Rounds: 10 Wall Ball 20/14lb 1 Rope Climb * Each partner completes a round of WB and rope climb then swap with other partner. Both run together and share carrying the ball on the run

Friday 7th February 2020

10 Rounds For Time: 200m Run Odd Minute: 10 Alternating DB Snatch 22.5/15kg Even Minute: 30 Sit Ups

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