Wednesday the 17th of AugustCore : 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...
Tuesday the 16th of OctoberGymnastics: 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...
Monday the 15th of OctoberStrength : Back Squat 6 x 4 @ 60-70% Accessory : Reverse Lunge 3 x 10 ( use 1KB/DB for loading ) Condtioning : 12 mins Run 800m Then...
Friday the 12th of OctoberGymnastics : 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...
Thursday the 11th of SeptemberGymnastics : 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...
Wednesday the 10th of AugustGymnastics/Core : 6 mins 10 Sec Hollow Hold + 5 Reverse tucks + 10 Russian Twist * add 1 Reverse tuck + 2 Russian twists each round...