Saturday 6 Mar - 100 DeadLift (100/70) - Partner = Farmers Hold (32/24). 100 WallBall - Partner = Squat Hold. 100 SitUps - Partner = Hollow Hold. 150/100 Cal AirBike - Partner = Straight Arm Plank Hold. 100 Burpees (rep for rep)

Friday 5 Mar - 3 Rnds - 30 KettleBell Hang Snatch (24/16), 30 Single Arm OverHead Lunge, 30 KettleBell Hang Clean and Jerk

Gymnastics WOD - 0-3 Min- Max Unbroken MuscleUps, 3-6 Min - 2 sets at 50% of max set, 6-9 Min - 2 sets at 50% of max set, 9-11 Min - Max MuscleUps (not unbroken)

Thursday 4 Mar - 4 Rnds - In 3 Mins - Run 400m, Max Step Up (22.5/15). 2 Min Rest. 4 Rnds - In 3 Mins - Row 500m, Max Burpee Shuttle Run. 2 Min Rest. ‘Partner Finisher’ - 7 Min AMRAP - 10 Mountain Climber, 10 Atomic SitUp

Wednesday 3 Mar - In 10 Mins - 3 Rnds - 20 Barbell Reverse Lunge (40/30), 20 Over The Bar Burpee. 2 Min Rest. In 10 Mins - 15 Front Squat (40/30), 15 Box Jump Over

 Strength - Back Squat

Tuesday 2 Mar - 24 Min AMRAP - 70 Double Under, 21 Toes To Bar, 70 Double Under, 21 Dumbbell Snatch (22.5/15), 21 Toes To Bar, 70 Double Under, 21 Dumbbell Box StepUp (22.5/15)

Strength - Bench Press

Monday 1 Mar - 50/35 cal (any machine) then 9-15-21-15-9 - Push Jerk (50/35), WallBall then 50/35 cal (any machine)

Strength - Snatch  

This weeks programming bought to you by Sammy

Sunday 28 Feb - Open Gym 10-11am

WOD - 4 Mins Work, 2 Mins Rest - 8 Sets 

Alternating between 

1. AMRAP 10 Cal Row, 10 Box Jump Step Down and 

2. AMRAP 10 Cal Bike or Ski, 10 Russian KettleBell Swing