Set 1:
Every 90 Seconds for 18mins
A) Dumbbell Bench Press x 10 reps
B) Ring Rows x 12 reps 
C) Side Plank x 30 seconds each side

Set 2:
7 minutes AMRAP
7 x Box Jumps or Step-Ups
7 x Burpees
7 x Kettlebell Swings
​

Set 1:
Every 90 seconds for 12mins
a) 6 x Front Squats
b) 12 x Hip Extensions - Bench

Set 2:
10min AMRAP
+2 Wall Ball
5 x Burpees

Set 3:
AFAP
Row 500m
Run 1000m
Row 500m

Set 1:
Every 90 seconds for 18mins (3rounds)
a) 15 x Goblet Squats
b) 12 x Ring Rows
c) 10ea Reverse Lunge 
d) 12 x Batwings

Set 2:
a) 3 x 2min AMRAPS with 2mins Rest
Row 250m
AMRAP DB Push Press

b) 3 x 2min AMRAPS with 2min rest
500m Air Bike
AMRAP KB Swing
​

ROMWOD 5:15pm at gym.
or
Active recovery session/Foam Roll/stretch session

​Get your recovery on!!!!

Set 1:
Every 2mins for 10mins
12 x Deadlifts
6 x Hang High Pull
3 x Shoulder to Overhead

Set 2:
EMOM For 24 Mins
(perform 3 set on each station consecutively and rest 1min before moving to next exercise)

A) 10 Cal Air Bike x 3
1min rest
B)12 Cal Row x3
1 min rest
C) Run 200m x 3
1 min rest
D) 8-10 x Burpee Box Jump x 3
rest 1 Min
E) 30m Sled Push x 3
1min Rest
F) 30 x Double Unders (75 x Singles) x 3 

Set 1:
Every 90 sec for 18mins (4 rounds)
A) Strict Press x 10
B) 15 x Wall Ball
C) Farmers Carry x 40 Meters

Set 2:
Complete as many rounds and reps as possible in 4 minutes of:
10 x DB Push Press
5 x Pull-Ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:
15 x KB Swings
15 x Push-Ups
​

Set 1:
Every 90 seconds for 12mins
a) 5 x Front Squats
b) 20m DB Lunge

Set 2:
EMOM For 16mins
a) 8-12 x Cal Air Bike
b) 5-8 x Dead Man Pull
c) 10-15 x DB Thrusters
e) 40 secs of Flutter Kicks

Set 3:
7min AMRAP as a team
Push Sled 10m
5 burpees
rest until it's your turn again

Set 1
Every 90 seconds for 18mins ( 4 sets of each)
Four sets of:
A) Strict Press x 10 reps (tempo 3-5-2)
B) Flutter Kicks x 45 seconds
C) Bottom’s Up Kettlebell Carry x 20m each arm

Set 2
12 min AMRAP
Row 250m/Air bike 500m/200m Run
20 Wall ball.
10 x Pull ups.