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
![png_20220404_135946_0000[1]_edited.png](https://static.wixstatic.com/media/c496f0_04f54d04f299430abe0bbe42e19bc0ba~mv2.png/v1/fill/w_197,h_54,al_c,q_85,usm_0.66_1.00_0.01,enc_auto/png_20220404_135946_0000%5B1%5D_edited.png)
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
159 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