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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 Ups 100 Wall Balls 1000/900 m row 100 Slamballs * complete in what ever order you want. Time Cap ( 15mins )

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

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 Conditioning: Every 3 mins for 21 mins ( 7 rds ) 12/10 Cals Bike/Rower 20 Swings 10 Single DB press

Friday the 26th of October

Strength : 15 mins Cap 10-8-6-4-2 Seated Strict DB/KB Press Reverse DB/KB Reverse Lunge Lunge Bench Press @50-60% Conditioning: Every 3 mins for 12 21 Barbell Thrusters 15 Push Ups 9 Strict Pull Ups/Chins Core : 3 rds 30 on 15 off Hollow Hold Mountain Climbers Leg Raises

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 Cleans 40/30kg 200m run

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 15 KB Swings 24/16kg American 12 Goblet Squats 9 Chest to bar/ Pull Up 6 HSPU * I person does full rd

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 @70% Conditioning:  3 x 3 min AMRAP 10 Wall Balls 10 DB Snatches 25 Double Unders Rest 1:00 between sets

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 up. Accessory : 3 rds of Front DB/KB lunge 1 length of Gym Condtioning : 15/12/9/6 Burpee Box Jumps Toes to Bar Run 400 m

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 Conditioning :  Tabata Wallballs KB Swings Slam Balls

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 40/30kg 8 Pull Ups 8 Push Ups

Wednesday the 17th of August

Core : 3rds 20 Sec Plank 20 Sec Plank R 20 Sec Plank L 10 v- Ups Conditioning: Teams of 3 “ Sprint Rds “ 24min AMRAP Row/Bike 10/8 Cals 5 Burpee to Target 10 DB Front Squats * 1 person does full round before next person starts.

Tuesday the 16th of October

Gymnastics: 10 mins 3 x 20-30 Sec Hold 3 x 3 Handstand Negative (5sec tempo) 3 x 10 Seated Press (use  light - moderate weight focusing on pressing to full Ext ) Strength : Push Press/Push Jerk 5 x 4 60-70% Conditioning : Every 2 mins for 12 mins 10 Box Jump overs 30 Double Unders 10 Sit Ups

Monday the 15th of October

Strength : Back  Squat 6 x 4 @ 60-70% Accessory : Reverse Lunge 3 x 10  ( use 1KB/DB for loading ) Condtioning : 12 mins Run 800m Then AMRAP 5 Chest to bar/ Pull up 10 Push Ups 15 Air Squats

Friday the 12th of October

Gymnastics : Ring Dips 5x5 Strength: Bench Press 3x15 @50% Wod : 21/15/9 T2b Slam Balls 30 Double Unders after 21/21 30 after 15/15 30 after 9/9

Thursday the 11th of September

Gymnastics : 8 mins 20 sec Handstand Hold/Walk 15 sec L-Sit 5 Horizontal Rows Condtioning: EMOTM X 32 mins 1 Row 150/200m 2 Bike 12/10 Cals 3 10 Double DB Push Press 4 rest

Wednesday the 10th of August

Gymnastics/Core : 6 mins 10 Sec Hollow Hold + 5 Reverse tucks + 10 Russian Twist * add 1 Reverse tuck + 2 Russian twists each round Strength : Clean Every 90 secs 5 x 3 High Hang Clean Every 90 secs 5 x 2 Hang Clean Condtioning : Partner Up 3 min AMRAP X 3 12 Front Rack Lunges 40/25kg 12 Synchronized Burpees over bar * rest 1 min between rds

Tuesday the 9th of October

Gymnastics: Pull Ups 3x5 3 Max Efforts Strength : Strict Press 5x5 @50% Wod : 10 Min Amrap 20 Wall Balls 20 Kb Swings 24/16kg (Russian) 20 Pull Ups 20 Sit Ups

Monday the 8th of August

Strength : Front Squat Every 3 mins for 12 6 Squats Working sets are 50%,55%,60%,65% Accessory : 4 rds 30:30 Plank Condtioning : Run 600m Then 15/12/9/6 DB Snatch Burpee Box Jump * 12 min Cap

Friday the 5th of October

Strength: Emom x 12 1st min : 5 people makers 2nd min : 1 sled pushes 3rd min : 10 cals 4th : farmers carry Wod: 10/9/8/7/6/5/4/3/2/1 Power Cleans 60/40kg Pull Ups Front Squats 60/40kg

Thursday the 4th of October

Strength : Deadlift 3 x 5 @ 60,65,70% 2 x 8 @ 50% Condtioning : Tabata of Kettlebell Swings Overhead Squat 20/15kg Push up

 

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