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    Friday 20th Of May

    Thursday the 19th of May.

    Wednesday the 18th of May.

    Tuesday the 17th of May.

    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.

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    Tuesday the 1st of September

    Strength : Press 6 x 3 Push press @70% Accessory : 4 x 20 Sec Handstand/Wall walk hold Conditioning : Partner up 12 min AMRAP 12 Burpee Box Jump overs. 18 Synchro Single arm DB Push Press. 24 Bike/Row Cals.
    148 views

    Monday the 31st of August

    Strength : Front Squat with Tempo 5 x 4 @ 60% Tempo 42X1 Accessory : 3 sets 1 Length of Gym with DB x 2 Conditioning : 3rds Run 400m 21 Swings Russian 9 Chest to bar *Time cap 12mins
    148 views

    Friday the 28th of August

    Strength : Tempo Deadlift 6 x 4 @40-50% Tempo is 424X Super with 5 Strict Chin Ups Conditioning :7 min AMRAP 10 Single Arm DB STOH 10 Goblet squat with DB 10 Knees to Elbow Core : 4 x 90 Sec Plank 30s Side / 30s Front / 30s Side
    118 views

    Thursday the 27th of August

    Endurance : 14 mins Max Metres on Bike/Row Rest 5 Every 2 mins for 14 mins 15 Swings OH 24/16kg 10 Down ups 5 Tricep Push ups
    98 views

    Wednesday the 26th of August

    Strength : Floor Pressing and L Sit 5 rds 5-8 DB Floor Press 20 Sec L Sit ( off floor or low rings or DB ) Conditioning : EMOTM X 15 1 Run 100m 2 14 DB Snatch 3 6 Burpee Box jump
    144 views

    Tuesday the 25th of August

    Strength : Press and Pull 5 rds Every 2:30 3 Strict Press @70-80% 5-10 Ring rows or Horizontal bar rows Conditioning : Partner up You go I go 12 mins 10 Thruster 50/35kg 8 Burpee over Bar 10/8 Cals *each rd completed by both partners you reduce thruster by 1 rep.
    124 views

    Monday The 24th Of August

    Strength : Lunges x16 using two Db's Perform 10 Back Squats after each set with empty barbell. Dumbbells by side for lunges Workout : 10 min AMRAP of 12 Wall Balls 10 T2B 8 Push Ups 50 Double Unders
    151 views

    Friday the 21st of August

    Strength : Deadlift 2 x 8 @ 50% 1 x 5 @ 60% 1 x 4 @70% 1 x 2 @80% 1 x 1 @90% 2 x 1 @95%+ Conditioning : 7 min Amrap 10 KB Swins Russian 10 Butterfly Situps 10 Box Dips
    123 views

    Thursday the 20th of August

    Endurance : Every 6 mins for 36 mins 32/26 Cals Bike/Ab/Row and 22/18 Ski 28 Airsquats 20 Slamballs 12 Push ups
    123 views

    Wednesday the 19th of August

    Strength : Power Snatch 5 x 3 High hang power snatch. 5 x 2 Hang power snatch. 5 x 1 Power snatch. Conditioning : For Time 24 DB snatch 12 Burpee Box Jumps 24 Single Arm DB Thrusters 10 Burpee box jumps 24 T2B 8 Burpee Box Jump 24 DB Snatch 6 Burpee Box Jumps 24 Single DB Arm Thruster
    169 views
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