Partner WOD 20 min AMRAP 5 Rounds of “Bear complex” (115/75) Max meters rowed Bear complex - power clean, front squat, push press, back squat, behind the neck push press. This is to be performed [...]

Strength/Workout Bench press 1RM *Sample rep scheme 5-3-3-2-1-1-1-1 Get the rest you need between sets. No need for too much volume. Don't aim to match your previous best - BEAT IT! A2 - a - [...]

Strength A1 - Power Snatch Take 12 minutes to find a heavy/mod heavy 3 reps Workout Every 90 seconds for 6 rounds 3 Power snatches using the weight above *Rest the time remaining. Strength 2 [...]

Workout 10 RFT 5 Toes to bar 10 Wall balls (20/14) 200m run Mobility Medball rotations - 2 x 5/direction Scorpion stretch - 2 x 5/side

Strength A1 - Deadlift 3-3-2-2-1-1-1 *1RM testing next Monday A2 - Side plank rotations -3 x 10/side Workout 7 rounds Every 40 seconds, do Max double unders Then rest 20 seconds Score is total double [...]

Strength A - Front squat 3 x 3 - weight 1 3 x 2 - weight 2   A2 - Box handstand push ups - 4 x 3-5 Hardest Possible Variation (Butt over hands, eccentric [...]