Friday the 16th of NovemberStrength : 12 min Amrap 1 Sled Push 1 Farmers Carry 5 People Markers 5 Strict Pull Ups 5 Ring Dips 10 Cals Bike Wod : 10 Min Ladder 2...
Thursday the 15th of NovemberStrength : Bench Press Every 2 mins for 12 mins 5,5,4,4,3,2 * building each set Accessory: Core 3rds 20 Sit Ups with Dumbell 30 Russian...
Wednesday the 14th of NovemberStrength : Clean Every 2 mins for 12 4 Power Clean * use weight that you move efficiently Every min for 5 mins 1 Squat Clean...
Tuesday the 13th of NovemberStrength: Front Squat Every 2 mins for 12 mins 4 Squats @ 70% Accessory : 4 rds Every 90 Secs 1 Length of gym Double Dumbell Carry...
Monday the 12th of NovemberGymnastics : 8 mins 15 Sec hold with ( shoulder tap/ elbow tap/ palm raise ) 15 Sec L Sit ( use rings/ Dip or KB ) Strength : Push...
Friday the 9th of NovemberStrength : 15 mins 10-8-6-4-2 Bench Press @50-60% Dead Lift @50-60% 1 Sled & 1 Farmers Carry after each set Condtioning : Every 2 mins...