Friday the 1st of February
Strength : 12 Mins 2 Sled Push 2 Farmers Carrys 5 Man Makers 3 Power Cleans 10 Cals Bike/Row/Ski 5 Strict Pull Ups Wod : 4 min Amrap...
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Recent Posts
Archive
Thursday the 31st of January
Strength : Deadlift 4x6 @60/65/70/75% Wod : every 3 mins for 9 mins 2rds 10 Thrusters 42.5/30kg 10 Chest To Bar/Pull Up/Ring Row
100 views
Wednesday the 30th of January
Strength: Pressing 5 x 3 Strict @ 75/80% 4Â x 2 Push Press add 20%of Strict 3Â x 1 add 10-15% of Push Conditioning: Partner AMRAP 10Â mins...
133 views
Tuesday the 29th of January
Strength : Push and Pull 5 rds 6 Bench @ 60-70% 6-10 Strict Pull Ups ( use weight if necessary ) Condtioning : 10 Dumbell Snatch 15...
148 views
Monday the 28th of January
Strength : Front Squat ( do Back if mobility is lacking for Front) 4 x 6 @ 60,65,70,75 % Accessory: 4 x 8-12 reps of Double Dumbell...
124 views
Friday the 25th of January
Strength : 10 mins work 1 sled push 1 farmers carry 3 back squats 3 power cleans 10 cals bike Wod : For time 21/15/9 Wall Balls Kb Swings...
223 views
Thursday the 24th of January
Gymnastics : Handstand Hold 3x 20 sec or Wall walk 3x20 sec Core : 6 mins work of 20 Hollow Rocks 15 Sit Ups 10 Reverse Crunches Wod :...
177 views
Wednesday the 23th of January
Strength : Strict Press 5x5 @55% 3x3 Push Press add 5-10kg Wod : Partner 15 min Amrap 50 Dumbell Snatch 50 Slam Balls 50 Wall Balls 50...
142 views
Tuesday the 22nd of January
Gymnastics : Pull Ups 5x5 strict (use weight if possible) 5x5 negative 5x1 10 sec hold at top and 10 sec descent 15 min Amrap 5 Hang...
150 views
Monday the 21st of January
Strength : Front/Back Squat 5x5 @60% of 1rm set last week Wod : 10 min amrap 10 Kb Swings 10 Box Jumps 10 Burpees
67 views
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