September - 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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Thursday the 1st of October

Endurance : For Time Part A 2k Bike 30 DB Step ups 2k Bike 30 Cals Ski 14 min cap Part B For Time 120 Cals on Rower * Every 15 Cals complete 4 burpees over rower. 14 min cap

Wednesday the 30th of September

Strength : Power Cleans 3x5 @50% 3x4 @60% 3x3@70% 3x1 @80/85% Workout : For Time 100 Double Unders 50 DB Snatch 50 Push Ups 100 Double Unders 25 DB Snatch 25 Push Ups

Tuesday the 29th of September

Strength : Pressing 4 x 4 Strict press @ 70%,70%,75%,80% 4 x 3 Push Press Conditioning : Partner up Every 5 mins for 25 16 Toes 2 Bar 12 Synchro DB Push Press 24/20 Cals 12 Synchro DB Push Press 16 Toes 2 Bar

Monday the 28th of September

Strength: Back Squats 2x10 @50% 2x8 @60% 2x6 @70% 2x4 @80% Workout : Tabata of Wall Balls Burpees 20 seconds on 20 off 8 intervals of each

Friday the 25th of September

Strength : Press and Pull 5 rds 5 Bench Press and 5 Strict pull up. Conditioning : Emotm x 15 mins 1st 15/12 Cals 2nd 10 STOH 50/35kg 3rd 10 Burpees Core : Coach Choice

Thursday the 24th of September

Endurance : (A) 12 min Ladder Row 200m + 10 Push ups + 10 sit ups Row 200m + 11 Push ups + 11 sit ups Row 200m + 12 Push ups + 12 sit ups Row 200m + 13 Push ups + 13 sit ups * keep rowing 200m + 1 Push up 1 + sit up until time limit. Rest 4 mins (B) 12 rds Bike or Ski 30 Sec on 30 Sec off

Wednesday the 23rd of September

Strength : Cleans 5x3 High Hang Clean @50& 4x3 Hang Clean @60% 3x3 Clean @70% Workout : For Time 100 Double Unders 20 Hang Power Cleans 50/35kg 10 Box Jumps Over 15 Hang Power Cleans 50/35kg 10 Box Jumps Over 10 Hang Power Clean 50/35kg 10 Box Jump Over 100 Double Unders

Tuesday the 22nd of September

Strength : Push Press 2 x 5 @60% 3 x 3 @70% 2 x 2 @80% Conditioning : Partner up For Time: Row 2k/1850m 100 Barbell Thruster 20/15kg 50 Burpee over bar Time Cap : 16 mins

Monday the 21st of September

Strength : Front Squat 2 x 8 @ 50% 2 x 6 @ 60% 1 x 4 @ 70% 1 x 2 @ 80% Conditioning : Every 2 mins for 16 mins (A) Run 200m 10 Wall balls (B) 8 Chest to Bar/Pull ups 10 Down ups * Alt between A & B , 4 rds of each.

Friday the 18th of September

Strength : Deadlifts 5x5 @50% 6x3 @70% 3x2 @80% Workout : For Time 100 Double Unders 40 Thrusters 30/20kg 100 Double Unders 20 Thrusters 30/20kg

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