Wednesday the 18th of JulyGymnastics : AMRAP 8 mins 5 Strict HSPU or Seat DB Press 10 Strict Pull Ups 15 Sec L Sit Strength : Bench Press 7 x 3 @70-80% Condtioning...
Tuesday the 17th of JulyStrength : A Every 2 minutes, for 8 minutes (4 sets): Strict press x 4 70-80% B. Every 2 minutes, for 12 minutes (6 sets): (Power Clean...
Monday the 16th of JulyStrength: Front Squat 7 x 3 Build to a heavy treble Accessory: 4 rds Overhead Dumble lunge (15m) * use 1 dumbbell Condtioning : AMRAP 10...
Friday the 13th of JulyCore : 3rds of 15 Leg Raises 15 Reverse Crunches 30 sec Flitter Kicks 15 Sit Ups Strength : 3rds of 2 Sled Pushes 1 Deadlift Hold 80/50kg...
Thursday the 12th of JulyGymnastics: Ring Dips 5x5 +10 sec hold after each set Strength : Deadlift 5x5 @65% Wod : 8 min Amrap 10 Pull Ups 10 Slam Balls 10 Kb...
Wednesday the 11th of JulyStrength : Every mins for 3 mins for 12mins 3 Bench Press @ 75-85% 6 Strict Wide Grip Pull Ups ( use weight if possible) 9 weighted...