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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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    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
    365 views

    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
    388 views

    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
    127 views

    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
    33 views

    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
    132 views

    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
    158 views

    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
    170 views

    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
    146 views

    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.
    153 views

    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
    109 views
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