Workout A) Skill work: 2 mins – rope climbs 2 mins – Double unders or Triple unders if you have doubles sussed 2 min AMRAP – 6 ring dips + 12 press ups – Rest 2 mins – x2 Rounds…

Workout A) Split jerk: 5x 3   B) Split jerk: @ 70% of A) 3x 6 *focus on fast feet and getting under the bar, be efficient*   C) For time: Schwartz Iron Edge Challenge 2014 Wod 6 50 T2b…

  Workout A) EMOM 10minutes: 3 Hang cleans (power or squat you choose) * up the weight every min to find your max*   B) 1 Minute every station (fight gone bad style) SDHP @35kg/20kg Box jumps @24inch/20inch Hang cleans…

Workout A) 10 mins to practise: Kipping T2b Chin ups Muscle ups (rings or bar) Chest to bar *just get on the bar and work on being smooth and fluent*   B) Abbate For time: 1.6k Run 21 Clean +…

Workout A)Super set/ 4 sets: 4 Sumo deadlift 20 Commando push ups   B) Every 4 minutes: 20 Thrusters @30kg/20kg 10 Split snatches@30kg/20kg 5 Burpee chin ups x 5 rounds * These are meant to be sprints. All out @100%. There…

Workout A) 10 mins to find 1 rep max cluster (squat clean thruster) * making sure as you get heavier it is not a push jerk or a split jerk but stays as a thruster*   B) EMOM 6 min:…

Workout A) 5 min AMRAP: (ladder) 1 Chin up 1 Goblet squat @25kg/12kg 2 Chin ups 2 Goblet squats 3 Chin ups 3 Goblet squats e.t.c   B) Pair up: wheel barrow- 10m each/20m each/30m each *One person does the…

Workout A) Super set/ 4 sets: 4 Back Squats with 3 second pause @ bottom of squat. Trying not to collapse at bottom of squat, keep tension in legs and stay active. No pause @ top of the squat either….

Workout A) 15 mins to find your heaviest complex of: Power clean + Hang squat clean + Front squat + Split jerk   B) For time: 21 – 15 – 9 Power cleans: Men @either- 60kg/50kg/40kg/ Ladies @either- 40kg/30kg/20kg Burpees…

Workout A) Super set/3 sets: Back rack lunges (alt): 8 each leg Ring Dips: 6   B) 15 minutes to practise: T2b Hand stand walking Hand stand push ups Chin ups Muscle ups *Pick two movements and focus on them*  …