Wednesday 20/3/19

“Floki” 10 power cleans 10 push press Ten rounds Every minute - 70m M - 60. L - 40

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WOAH Wednesday 20/01/21

"Bear Drylls" 2 x 12 min AMRAP's 6 min rest between 05 Burpees 10 Push ups 15 Air Squats 20 Mountain Climbers or 6 m Bear Crawl ( 3 m out 3 m back ) BB, DB, KB, MB, SB Alternative "THICCC" Every 3 min

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WOAH Tuesday 19/01/21

"Full Body Pyramid" Complete 3 Rounds For Time 10 Burpees 20 Push ups 30 Sit ups 40 Air Squats 50 Mountain Climbers 40 Alt Leg Lunges 30 Jumping Jacks 20 Plank Jacks 10 Pike Push ups ( https://youtu.b

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WOAH Monday 18/01/21

7 min AMRAP # 1 2, 4 , 6 , 8, etc Box Jumps/Steps KB/DB Swings (Find something to Swing) 3 min Rest 7 min AMRAP # 2 2, 4, 6, 8, etc Sit ups SA DB/KB Thruster (Split between Right & Left) or BB, MB, SB

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