Monday the 17th of SeptemberGymnastics : 6 mins 20 Sec Handstand Hold 15 Sec L Sit / Hollhold 5 Defecit Push Ups Strength : Strict Press Take 15 mins to build to 1RM...
Friday the 14th of SeptemberStrength : 6 sets ( every 3 mins ) 3 Power Cleans ( heavyish ) 5 High Box Jump 1 Broad Jump for Distance Conditioning ioning : 4 Rds 4...
Thursday the 13th of SeptemberGymnastics : 4 sets 30 Sec Hollow 5 Strict knees to Elbow ( slow and controlled) Strength : Bench Press 5 x 4 S/s 8 Seated DB Press...
Wednesday the 12th of SeptemberStrength : Push Press - Push Jerk 4 x 4 Push Press 4 x 2 Push Jerk Conditioning: 2 rds For Time 40/30 Cals Bike 40 DB Squats 22.5/15kg...
Tuesday the 11th of SeptemberGymnastics: Pull Ups 2rds Strict x 10 Negative x 5 (5sec desent) Use band if needed Strength: Deadlift 3x10 @50% Wod : 3 rds for time...
Monday the 10th of SeptemberStrength : (A) Every 2 mins for 10 mins 10 KB/DB Step Ups onto 20” Box (B) Every 2 mins for 10 mins 1 Walking Lunge Front rack Carry...