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Monday the 25th of November

Strength : Back Squat 

2 X 6 @ 60%

2 X 4 @ 70%

2 X 3 @ 80%

Every 2:30

Conditioning : For time 

Buy in 100 Double Unders/150 Singles+10 Down ups 

50   Wall Balls  

8/5 Strict Pull ups 

40   Wall Balls 

8/5 Strict Pull ups 

30   Wall Balls 

8/5 Strict Pull ups 

20  Wall Balls 

8/5 Strict Pull ups 

*Time cap 12 mins 

 
 
 

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Strength : Deadlift 5 x4 @70% ( Every 3:00) Bench Press ( Every 3:00) 4 Bench @ 70% Superset with 6 Strict Chin ups. Conditioning : 10...

 
 
 
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70/60 Cals Row Run 800m run together 60 Wallballs 70/60 Cals Bike erg Run 600m run together 60 Burpees 70/60 cals Ski Run 400m run...

 
 
 
Wednesday the 23rd of April.

STRENGTH : EMOTM X 12 1ST 5 STICT PRESS 2ND 12 KB GORILLA ROWS 3RD 20 SEC HANDSTAND HOLD CONDITIONING : EMOTM X 15 MINS 1 POWER CLEAN...

 
 
 

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