Thursday 270111

A) CFWU 2 rounds

B) Power Cleans

C) 21-15-9

KB Swings

Box Jumps

Tuesday 250111

3 RFT

20 Wall Balls

20 Push Press

50 Tyre Pull

400m run

Monday 240111

5 RFT

10 Chest 2 Bar PU

10 Tyre Flips

30 DU's

Saturday 220111

21-15-9

Power Snatch 40kg

Ring Push Ups

Friday 210111

5 Rounds for time

10 Burpee Pull Ups

10 Box Jumps

400m

Friday 140111

21-15-9
Ring Dips
Squats

After each round tyre pull 50m

130111

3 RFT
10 Wall Walks
10 Toes 2 Bar
10 Box Jumps

Saturday 080111

500m
20 DB Snatch
20 DB Squat Cleans
50 Sit ups
20 DB Squat Cleans
20 DB Snatch
500m

Thursday 060111

A) CFWU 2 rounds

B) Shoulder and Hip mobility

C) 'Fran'

21-15-9

Thrusters 40kg

Pull Ups

Wednesday 050111

A) CFWU 2 rounds

B) Hip and Shoulder Mobility

C) Front Squat

3-3-3-3-3

Tuesday 040111

A) CFWU 2 rounds

B) Hip and shoulder mob

C) OHS practice

D) 3 RFT

400m

30 OHS

21 Pull Ups

Thursday 301210

A) 50 Push Ups for time

B) 400m Walking Lunges