Saturday 8 Jan - WOD: 50 - 40 - 30 - 20 - 10 Sit Ups, Lunge Steps, Press, Toes Thru Rings, Mountain Climber

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Friday 7 Jan - WOD: 10 - 1 Power Clean, Push Jerk

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Skills: HandStand Walking Practice, Pistol Squat Practice, Triple Under Practice

Strength: 2 RM Power Clean & Jerk

Thursday 6 Jan - WOD: 1K Run, 100 Double Unders, 800m Row, 80 Lunges, 600m Run, 60 Sit Ups, 400m Row, 40 Burpee Bench Hops, 200m Run, 20 Strict Pull Up

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Wednesday 5 Jan - WOD: 5 Rounds - 1 HandStand Push Up, 2 Toes To Bar, 3 Jumping Squat; 4 Rounds - 2 HandStand Push Up, 3 Toes To Bar, 4 Jumping Squat; 3 Rounds - 3 HandStand Push Up, 4 Toes To Bar, 5 Jumping Squat; 2 Rounds - 4 HandStand Push Up, 5 Toes To Bar, 6 Jumping Squat; 1 Round - 5 HandStand Push Up, 6 Toes To Bar, 7 Jumping Squat

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Strength: 5 RM Back Squat

Tuesday 4 Jan - WOD: EMOM - 7 Rounds - 1 Squat Snatch, 3 OverHead Squat, Max Over Bar Burpee

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Core Finisher: Plank Hold, L-Sit Hold, Side Plank, Hollow Hold, V-Sit Hold

Monday 3 Jan - WOD: 4 Rounds - 1 Min Dumbbell Hang Clean & Jerk, 1 Min Box Step Up, 1 Min Rest, 1 Min Push Up, 1 Min Pull Up, 1 Min Rest, 1 Min Cal Row, 1 Min Cal Ski or Bike, 1 Min Rest

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Tomorrow’s sessions: 9:15am & 4pm

Sunday 2 Jan - 10am - 12pm Open Gym and WOD

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WOD: 5 Rounds - 200m Run, 10 Cals, 10 Burpee Plate Ground To Over Head; 5 Rounds - 200m Row, 40 Double Unders, 20 Dumbbell OverHead Lunge