Tuesday 31 August

4 rounds

30 abmat sit ups
20 double kettlebell front rack lunges @ 24/20kg

Monday 29 August
Bank Holiday Hero WOD

""Double DT""

10 rounds
12 deadlifts @ 70/47.5kg
9 hang cleans
6 push jerk

Friday 26 August

Wod - 22 min AMRAP

14 kb swings @ 32/24kg
14 box jumps @ 24/20""
14 goblet squats
7 handstand push up
400m run

Tuesday 23 August

Wod

30 head touch burpees
25 hang cleans @ 60/42.5kg
75 air squats
25 hang cleans
30 head touch burpees

Monday 22 August

Wod - 18 min CAP
24-20-16-12-8
FR lunges @ 60/42.5kg
200m run

Lunges to be Unbroken.
If you break = 6 bar over burpees + 6 wallballs

Tuesday 16 August

Fight Gone Bad

​3 or 5 rounds, rotating ea. min:
wall-ball shots @20/14LBS,
Sumo deadlift high-pull @75/55LBS,
Box-jumps @20",
Push-press @75/55LBS,
Rows,
1 minute rest between rounds

Monday 15 August

DEATH BY
KETTLEBELLS AND BURPEES

MIN 1: 1 KB swing @24/20kg
MIN 2: 2 Burpees
MIN 3: 3 KB swings
MIN 4: 4 burpees
Continue until you either can't complete the work, or 20 minutes.

Friday 12 August

WOD - 15 minute Cap

3 rounds for time
30 abmat sit ups
30 air squats
10 clean and jerk @ 60/42.5kg