Monday the first of July
Skill/Gymnastics : Pulling 3 x 4 Strict Pull ups with 5 sec negative (use box if necessary) 3 x 4 Wide Grip Strict ( use a band if...
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Recent Posts
Archive
Friday the 28th of June
Strength: 10 mins Sled push Farmers carry Man makers x 5 10 cals AB 10 sec hold rings Wod : Teams of 4 Object Carry Each time will have 5...
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Thursday the 27th of June
Strength : Every 3 mins for 15 Bench Press X 4 @ 70% KB/DB Step up X 12 Conditioning : Partner up 8 rds 9 Toes To Bar 12/8 Push ups 18...
112 views
Wednesday the 26th of June
Strength : Strict Press Warm up 5 @ 40% 5 @ 50% Working Sets 3 @65% 3 @75% 3 - 6 @85% Accessory : 4 rds 30 Sec Handstand Hold 10 Bent...
118 views
Tuesday the 25th of June
Strength : Snatch 3x3 Hang Power Snatch 3x3 Power Snatch 3x1 Squat Snatch Wod : Partner 10 min Amrap Run 400m 40 Thrusters 40/30kg 40...
119 views
Monday the 24th of June
Strength :Â Back Squat Week 2 Warm up 1 X 5 @40% 1 X 5 @50% Working Sets 3 @65% 3 @75% 3-6 @85% Accessory : 3 X 10 Reverse Lunge with KB...
127 views
Friday the 21st of June
Strength : 14 mins 1 Sled Push 1 Sled Pull 1 Farmers Carry 3 Bench Press 5 Supine chin ups with 5 sec isometric hold at top of each rep...
88 views
Thursday the 20th of June
Strength : Deadlift 20 mins Find 1RM Conditioning :Â Every 3 mins for 15 mins Run/Row 250m or Bike 500m 5 Strict HSPU or Pike Push Ups 50...
111 views
Wednesday the 19th of June
Strength : Strict Press Warm up 5 X 40% 5 X 50% Working sets 5 X 60% 5 X 70% 5-8 X 80% Accessory : 3 rds 3 Strict Pull + 3 Strict Wide...
117 views
Tuesday the 18th of June
Strength : Every 90 secs mins for 15 10 Rounds 1 Power Clean + 1 Hang Power Clean + 1 Push jerk ( 2 sec pause in each catch pos)...
128 views
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