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    Monday 16th Of May

    Friday The 13Th of May

    Thursday The 12th of May.

    Wednesday the 11th of May.

    Tuesday 10th Of May

    Monday the 9th of May.

    Friday The 6th of May.

    Thursday 5th Of May

    Wednesday 4th Of May

    Tuesday 3rd Of May

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    Friday the 31st of July

    Strength: Deadlift Every 3 mins 1 x 5 @60% 3 x 3 @70% 3 x 2 @80% Conditioning : Every 3 mins for 15 mins 10 DB hang Clean and Jerk 10 Goblet Squat with DB 10 Lateral Burpee over DB
    104 views

    Thursday the 30th of July

    65/45/25 Male Cals Bike/Row 55/35/15 Female Cals Bike/Row * 20 Slam Balls after each set 16 min Cap Run 800m @ 70% effort Run 600m @ 80% Run 400m @ 90% Rest 1 min after each run.
    99 views

    Wednesday the 29th of July

    Strength : Squat Cleans 5x3 @ 65/70% Reset each rep Workout : For Time 21/15/9 Cals Strict Pull Ups/Ring Rows KB Swings
    101 views

    Monday the 27th of July

    Strength: Front Squat 6 x 4 * 3 sec pause at bottom Accessory : 3 rds of Length of gym Double dumbell lunge Conditioning : For Time 38 Wallballs 24 DB snatch 30/20 Cal 24 DB Snatch 38 Wallballs
    103 views

    Friday The 24th Of July

    Strength : Deadlifts 7x3 @65% Workout : Tabata 20 sec on 10 sec off 4 mins of each movement Kb Swings Slam Balls Hang Power Cleans 40/25kg
    86 views

    Friday The 24th Of July

    Strength : Deadlifts 7x3@65% Workout : Tabata 20 sec on 10 sec off 4 mins of each movement Kb Swings Slam Balls Hang Power Cleans 40/25kg
    7 views

    Thursday the 23rd of July.

    Endurance: Just turn up ;-)
    57 views

    Wednesday the 22nd of July.

    Strength : 10 x 1 (3 position pause cleans) 5 x 1 Full clean Conditioning : 30/20/10 cals 5 Hang Squat Cleans 60/40kg after each set.
    131 views

    Tuesday the 21st of July

    Strength : Every 3 mins for 15 mins 4 Strict Press 4-8 Strict Pull ups Conditioning : Partner Up 20 Synchro Burpees 60 Swings american 16 Synchro Burpees 60 Wall balls 12 Synchro Burpees 60 DB Snatches 8 Synchro Burpees Core :4rds 20 Russian Twist 10 Single Leg V ups 15 Sec Hollow
    133 views

    Monday the 20th of July

    Strength :Pause Front Squat Every 2:30 6 x 4 3 sec pause at bottom of each squat Conditioning : 15/12/9/6/3 Barbell Thruster 50/35 KG * Run 200m after each set (5 runs ) * 10 min cap
    116 views
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