Wednesday 20th March

Class
Strength
15 minutes Every 90 seconds complete..
3 x Power clean (work heavy triple)

Conditioning 
As many rounds as possible in 15 minutes 
15 x Kettlebell swings 24/16kg
5 x Toes to bar
10 x Burpees to target 
5 x Toes to bar

Simon Lee
Tuesday 19th March

Conditioning 
1 ) 5 x 4 minute rounds 
Run 200m
12 x Thrusters 43/29kg
10 x Chest to bar pull ups
Rest remainder of time

2 ) 10 minute recovery airbike 
Or
“Annie”
50-40-30-20-10 reps
Double unders
Abmat sit ups

Simon Lee
Monday 18th March

Strength
Tempo Deadlift 6 x 3 60-80%
Work Strict dumbbell press 8 reps between sets

Conditioning 
‘Christine’
3 rounds for time
Row 500m
12 x Deadlifts @ Bodyweight
21 x Box jumps 24/20inch

Simon Lee
Friday 15th March

Conditioning 
On a Continuous timer...
1 ) 3 rounds for time:
30 x Double unders
30/24 x calorie row
30 x Double unders 
20 x Alternating dumbbell snatch 22.5/15kg
30 x Double unders
10 x Burpee box jump overs 24/20inch

2 ) At 25:00
Run 1.6km

Simon Lee
Thursday 14th March

Strength
Every min on the min for 10 minutes 
1 x Power clean + hang power clean + jerk

Conditioning 
As many rounds as possible in 15 mins..
20 x Wall ball shots 20/14lbs
15 x Toes to bar 
10 x Hang Power clean 61/43kg

Simon Lee
Wednesday 13th March

Class
Strength
Tempo Deadlift 6 x 3 60-80%
3 second eccentric, 1 second pause at bottom

Conditioning 
Every min on the min for 15 minutes...
1st min: 15 x Deadlifts 22.5/15kg dumbbells
2nd min: 12 x Bar facing burpees 
3rd min: 3-6 x Bar muscle ups

Optional
12 minute recovery row 
Every 4:00 25 x Abmat sit ups

Simon Lee
Tuesday 12th March

Class
Back squat 6 x 4 60-80%

Conditioning
1 ) For time
10-9-8-7-6-5-4-3-2-1 reps 
Chest to bar pull ups
Box jumps 30/24inch 
Then, 50 x Kettlebell swings 32/24kg

2 ) 7 minutes Alternating in teams 
50m sled push

Simon Lee