Friday 18th January

Class
Strength
Front squat 6 x 3

Conditioning 
15.3 
As many rounds as possible in 14 minutes..
7 x Ring muscle ups 
50 x Wall ball shots 20/14lbs
100 x Double unders

Simon Lee
Thursday 17th January

Class
Strength
12 minutes every 2 mins complete..
5 x Overhead squats (ascending weight)

Conditioning 
1 ) 15-12-9-6-3 reps:
Powers snatch 43/29kg
*15 x Bar facing burpees between sets

2 ) 7 mins alternating in teams:
50m sled push

Simon Lee
Wednesday 16th January

Class
Strength
Every min on the min for 12 mins..
1 x Power Clean + jerk

Conditioning 
1-2-3-4-5-6-7-8-9-10 reps:
Push jerk 70/50kg
Chest to bar pull ups 
* 8 x Box jumps overs 30/24inch between rounds

Simon Lee
Monday 14th January

Class
Strength
Tempo Back squat 6 x 4 60-80%

Conditioning 
1 ) 10 rounds for time:
7 x Thrusters 52/34kg
7 x Toes to bar

2 ) Max Effort 500m Row

Simon Lee
Tuesday 15th January

Class
1 ) Running conditioning 
6 x 400m every 3 minutes 
Or
5 x 400m every 4 minutes

2 ) Midline 
50 - 40 - 30 - 20 - 10 reps:
Russian Kettlebell swings 32/24kg
Abmat sit ups

Simon Lee
Friday 11th January

Class
Strength
A ) Front squat 6 x 3 
B ) 3-6 x Ring muscle ups or Ring dips between sets

Conditioning 
For time
75 x Wall ball shots 20/14lbs
100/80 Calorie Row/Airbike
75 x Wall ball shots 20/14lbs

Simon Lee
Thursday 10th January

Strength
12 minutes build to 
Heavy 3 position snatch*
Hi hang + hang + snatch*

Conditioning 
1 ) 9 minutes climb the ladder..
3 x Power snatch 52/34kg
3 x Box jumps 30/24inch
*Ascend 3 reps per round

2 ) 7 mins alternating in teams 
50m sled push

Simon Lee