A) Skin the Cat / Back Lever Practise B) 20 minutes to complete 100 GTOH (50/35kg). On each minute, complete below skips then continue with GTOH 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 Advanced: DUs instead of skips

A) Back Squat 5×5 (Straight) B) “Helen“ 3 rounds for time: 400m Run 21 American Swings (24/16kg) 12 Pull-ups Compare: 15/08/2013, 24/04/13, 27/12/12,

>A) OMEM for 10 minutes 3 Power Snatch + Overhead Squats B) 5k Row for time (scale to 3-4km)

A) Pull Ups 5-5-5-5-5 B) Front Squat 3-3-3-3-3 C) Complete 3 Rounds for time: 15 Box Jumps (24”) 15 American Swings (32/24kg)

A) Teams of 2 – You go, I go (immediately): 3 x Max consecutive Wall balls each, Rest 2 minutes 3 x Max consecutive Toes to bar each, Rest 2 minutes 3 x Max consecutive Press Ups each B) 8 x 200m Run. Rest exactly 60 sec between each. Record all times. Score: Fastest and […]

A) TGU 3RM Each arm. B) AMRAP 20 minute: 7 Thruster (35/25kg) 7 Pull Ups 7 Burpees

A) Back Squat           5×5 (Straight) B) AMRAP 6 Minutes: 4 Box Jumps (30/27”) 8 K/B (alt) Squat Clean (32/24kg) —- Rest 4 Minutes —- For time: 21-15-9 American Swings (32/24kg) Toes to Bar

A) Bench Press          5-5-5-5-5 B) “Boxers Delight” 3 rounds of 3 minutes for Reps: 10 Burpees 20 Sit Ups 30 Double Unders 1 minute rest between rounds Compare: 27/06/13, 05/02/13  

A) 3 Sec Pause Front Squat 5-5-5-5-5 B) Teams of 2 (or 1): 3 rounds of Row 500m each (alternating) Partner performing AMRAP of 10 Burpees and 20 Russian Swings (32/24kg) whilst the other is rowing. Score = Total Time – Reps (1 sec per rep) Individual – 3 rounds for time: Row 500m, 20 […]

A) Bent Over Row – 5-5-5-5-5 B) “Unbroken” AMRAP 7 minutes: 8 Overhead Barbell Lunges (40/30kg) 8 Shoulder to Overhead (40/30kg) No pausing during Lunges or Presses.  Rest in rack only between. May ground between sets. Compare: 29/06/13, 31/01/13, 06/05/12,