October - 2018

Friday 7th of October

Thursday the 6th of October.

Wednesday the 5th of October.

Tuesday the 4th of October.

Monday the 3rd of September

Friday the 30th of September.

Thursday the 29th of September.

WEdnesday the 28th of September.

Tuesday the 27th of September.

Monday the 26th of September.

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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 )

103 views

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

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

125 views

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

114 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 Cleans 40/30kg 200m run

94 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 15 KB Swings 24/16kg American 12 Goblet Squats 9 Chest to bar/ Pull Up 6 HSPU * I person does full rd

116 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 @70% Conditioning: 3 x 3 min AMRAP 10 Wall Balls 10 DB Snatches 25 Double Unders Rest 1:00 between sets

85 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 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

116 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 Conditioning : Tabata Wallballs KB Swings Slam Balls

95 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 40/30kg 8 Pull Ups 8 Push Ups

101 views

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