Thursday the 1st of November
Strength : Every 90 secs  8 rds  ( 12 mins ) 2 X Hang Power Clean + 1 Hang Squat Clean Condtioning: For Time . Partner  up 100 AB Mat Sit...
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Archive
Wednesday the 25th of October
Mobility for shoulders 15 mins Strength : Strict Press 5x3 @60/65% Wod : 10/9/8/7/6/5/4/3/2/1 Burpees Strict Pull Ups 10 min time cap
83 views
Tuesday the 30th of October
Strength : Front Squat  every 3 mins for 18 mins 6 x 4 Start @ 60%,65%,65%,70%,70%,75% Super set with DB/KB bent over Row. 7 each side...
126 views
Friday the 26th of October
Strength : 15Â mins Cap 10-8-6-4-2 Seated Strict DB/KBÂ Press Reverse DB/KB Reverse Lunge Lunge Bench Press @50-60% Conditioning: Every...
116 views
Thursday the 25th of October
Strength: Deadlifts (25mins) 2x5@50% 2x4@60% 2x3@70% 3x1@80-85% Wod : 8 min Amrap 10/8 cals bike/ski/rower 10 Slam Balls 10 Hang Power...
95 views
Wednesday the 24th of October
Strength : Clean 8 rds Every 2 mins 1 Pause Clean ( pause 3 secs at Hang ) 1 Full Clean 1 Front Squat Conditioning : Partner  Up  14 mins...
118 views
Tuesday the 23rd of October
Gymnastics : 7 mins 2 Wall walks 15 sec Hollow Hold 10 Close Grip Push Ups Strength: Strict Press  ( 15 min ) 2 x 5 @60% 2 x 4 @65% 2 x 3...
86 views
Monday the 22nd of October
Strength : Back Squat ( 20 mins ) 5 x 7 @ 40-50 % Tempo 32X Focus is 3 second controlled descent with a 2 sec pause at bottom  explode...
119 views
Friday the 18th of October
Strength : 12 mins 1 Sled 1 Farmer Carry 3 Hangpower Clean 5 Bench Press 10 Cals Ski/Bike ( no rower ) 10-15 Sec Ring Support...
97 views
Thursday the 17th of October
Gymnastics : Pull Ups 5x5 with a 15 sec hang before starting each set Strength : Deadlift 7x3 @65-70% Wod : 6 min Amrap 8 Thrusters...
103 views
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