Thursday the 17th of OctoberStrength : Deadlift 8,8,4,4,3,2 Every 2:30 for set * start at 50% avd increase load each set to a heavy double Conditioning : Interval...
Wednesday the 16th of OctoberStrength/Skill Muscle Ups Rings/Bars Chest to Bar/Pull Ups 15 mins working different progessions Wod : For Time 3rds 20 Pull Ups 15 STOH...
Tuesday the 15 th of OctoberStrength : (A) Every 90 secs for 8 sets 1 Power Clean + 1 Front Squat (B) Every min for 8 mins 1 Clean Conditioning : For time Partner...
Monday the 14th of AugustStrength : Back Squat Every 2:30 for 15mins ( 6 sets) 3 @80% Conditioning : 15 Min AMRAP 15/12 Cals 18 Swings 12 Push...
Friday the 11th of OctoberStrength : 12 min AMRAP 1 Overhead DB lunge ( length of gym) 1 Sled Push 2 Hang Power Clean 3 Bench 10-20 Sec Ring Support Hold 10 Cals...
Thursday the 10th of OctoberStrength : Deadlift Every 2:30 X 5 4 reps @70% Conditioning : 10 min AMRAP 8 HSPU / HRPU 12 Single Arm DB Thruster 22.5/15kg 18 Sit...