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    Friday 20th Of May

    Thursday the 19th of May.

    Wednesday the 18th of May.

    Tuesday the 17th of May.

    Monday 16th Of May

    Friday The 13Th of May

    Thursday The 12th of May.

    Wednesday the 11th of May.

    Tuesday 10th Of May

    Monday the 9th of May.

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    Monday the 1st of October

    Strength : Strict Press Every 2 mins for 10 5,5,5,3,3 60%,65%,70%,80%,85% Accessory: 6 rds 1 Length of gym with 1 DB Overhead lunge 3 on R arm + 3 on L arm Condtioning :  3rds 15 Box Jumps 10 Front Squats 50/35kg 15 Burpee over bar Run 200m
    117 views

    Friday the 28th of September

    Strength : 8 mins work of 5 People Makers 1 Sled Push 1 Farmers Carry 10 Cals Bike/Row/Ski Wod : 16 min Amrap 20 Thrusters 40/30kg 20 T2B 20 Slam Balls 20/15 Cals Bike/Rower/Ski
    80 views

    Thursday the 27th of September

    Gymnastics: Core 7 mins 15 Reverse Crunches 15 Hollow Rocks 15 Sec Hollow Hold 15 Leg Raises Strength: Deadlift Take 15 mins to build to a 1rep max Wod : For Time 21/15/9 Push Ups Sit Ups Kb Swings 24/16kg (Russian)
    105 views

    Wednesday the 26th of September

    Strength : Bench Press Working off last weeks 1RM Every 3 mins 10@ 50% 8  @60% 4 @70% 4@80% Conditioning : Partner  For Time ( 20 min Cap ) Run 400m 40 Burpee Box Jump overs Run 400m 40 DB Snatch Run 400m 40 C2B/Pull up Run 400m
    107 views

    Tuesday the 25th of September

    Strength: Back Squats 3x5 @50% 3x4 @60% 3x3 @70% Wod : 2rds For Time 15 Clean & Jerks 50/30kg 15 Bar Hop Burpees
    96 views

    Monday the 24th of September

    Strength : Every 3 mins for 15 mins 5 Strict Press @ 70% superset with 5 Strict Pull Ups (use weight if possible ) Conditioning:  For Time  12 min Cap 100 Double Unders/200 Singles 50 Wall Balls Run 400m 50 Double Unders/100 Singles 25 Wall Balls
    116 views

    Friday the 21st of September

    Strength: AMRAP 14 mins 1 Sled Push 1 Farmer Carry 3 People makers 6 Strict Dips 6 Strict Chins 8 Front/Back Lunges 10 Cals Ski/Bike/Row ( hard as possible) Conditioning : Every 2 mins for 12 mins 10 DB Snatch 20 Airsquats 10 HSPU/HRPU Midline : 7 mins 20 Sec Plank ( use rings if possible ) 10 V Ups 5 Strict knees to elbows
    87 views

    Thursday the 20th of September

    Strength : Back Squats 7x3@70% Wod : 8min Ladder Wod T2B Clean&Jerk 60/40kg Starting with 3+3 6+6 9+9 12+12 Keep addind 3 reps until 8 mins is up
    69 views

    Wednesday the 19th of September

    Strength : Take 15 minutes to build to a 1-RM Bench Press. Conditioning: Partner AMRAP 7 mins (A) 40 Slamball 30/24Cals Bike/Rower 20 Double Dumbell Front Squats 22.5/15kg * 1 person working 1 resting ( share the reps) Rest 3 mins 7 mins (B) 10 Box Jump overs 5 Hang Power Clean 60/40kg * 1 person does full round before other partner starts.
    122 views

    Tuesday the 18th of September

    Gymnastics: Pull Ups 5x5 Hollow Rocks x 50 Deadlifts : 5x5 @ 65% Wod : 21/15/9 Kb Swings Pull Ups Wall Balls
    86 views
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