Tuesday 19th February

1 ) Conditioning 
‘Waterproof’
21-15-9 reps:
Row calories 
Front squats 43/29kg

Into

15-12-9 reps:
Toes to bar
Hang squat clean 43/29kg

Into

12-9-6 reps
Thrusters 43/29kg
Bar-facing burpees

2 ) Run Conditioning
10 minutes for distance 
(1.5-2.4km)

Simon Lee
Monday 18th February

Strength
Deadlift 
Heavy 5-4-3-2-1 rep
*5-15 x Handstand push ups between sets

Conditioning 
As many rounds as possible in 15 minutes 
6 x Chest to bar pull up
9 x Kettlebell swings 32/24kg
15 x Box jumps 24/20inch

Simon Lee
Friday 15th February

Class
Every min on the min for 12 minutes..
1 x Snatch (build to heavy single)

Conditioning 
‘Twenty something’
As Many rounds as possible in 20 minutes..
30 x Overhead squats 52/34kg
30 x Box jump overs 24/20inch
30 x Toes to bar
30/21 x Calorie row

Simon Lee
Thursday 14th February

Strength
8 rounds every 90 seconds complete..
1 x Hi hang squat clean + Hang squat clean + squat clean

Conditioning
1 ) 8 minutes climb the ladder..
3 x Deadlift 102/70kg
3 x Bar - facing burpee
*Ascend 3 reps per round

2 ) 7 minutes Alternating in teams..
50m Sled push

Simon Lee
Wednesday 13th February

Conditioning
1 ) ‘14.1’
As many rounds as possible in 10 minutes..
30 x Double unders
15 x Power snatch 34/25kg

2 ) Rowing conditioning 
12 minute continuous timer..
On the 0:00 : 50/35 x calorie row
On the 4:00 : 30/24 x calorie row
On the 7:00 : 30/24 x calorie row
On the 10:00 : 15/12 x calorie row
On the 11:00 : 15/12 x calorie row
On the 12:00 : 15/ 12 x calorie row

Simon Lee
Tuesday 12th February

1 ) 20 minute timer..
Start with 1600m run then in remaining time max rounds of:
‘Nate’
2 x Ring muscle ups
4 x Handstand push ups
8 x Kettlebell swings 32/24kg

2 ) Midline 
10 minutes max calorie airbike/ ski in pairs:
Resting partner hold Deadball 65/45kg in bear hug

Simon Lee
Monday 11th February

Class
Strength
A) Front Squat 5 @ 50% 3 @ 70% 3 @ 80% 3 @ 85% 3 x 1 @ 90%
😎 Strict Pull ups 5-10 reps between sets

Conditioning
For time
50 x Alternating dumbbell snatch 22.5/15kg
40 x Burpee box jump overs 24/20inch
30 x Alternating dumbbell snatch 35/22.5kg
20 x Burpee box jump overs 24/20inch

Simon Lee