August - 2020

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Thursday the 24th of December

Wednesday the23rd of December.

Tuesday the 22nd of December.

Friday the 18th of December

Thursday the 17th of December.

Wednesday the 16th of December

Tuesday the 15th December.

Monday the 14th of December

Friday the 11th of December

Thursday the 10th of December.

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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.

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

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

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

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

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.

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

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

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

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

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