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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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    Thursday the 24th of December

    12 movements of Christmas 45 min time cap 1 Power Clean 2 Burpees 3 Shoulder To Overhead 4 Strict Pull Ups 5 Front Squats 6 T2B 7 Kb Swings (russian) 8 Box Jumps 9 Cals 10 Wall Bals 11 Handstand Push Ups/ hand release push ups 12 Bar Muscle Ups/ Chest to Bar/ Pull Ups/ Ring Rows Workout starts with 1 power clean followed by 2 burpees. then 1 power clean, 2 burpees, 3 stoh, keep adding one movement each round until you finish
    567 views

    Wednesday the23rd of December.

    Strength : Deadlift 2 x 6 @ 50% 2 x 5 @ 60% 2 x 4 @ 70% Conditioning : For Time 500m Row or 1k Bike 3 rds 500m Row or 1k Bike 2 rds 500m Row or 1k Bike 1 rds * The rd is 12 Wallballs 12 DB Snatch
    267 views

    Tuesday the 22nd of December.

    Strength : Gymnastics 5 rds Every 2:30 5 Strict Pulls ( add weight if necessary) 20 Handstand hold 20 Sec L Sit Conditioning : 12 Rds in Total ( you go I go ) 6 Thruster 50/35kg 8 Burpee lateral over bar 32 Double under or 50 singles 15 min cap
    286 views

    Friday the 18th of December

    Strength : Deadlift 2 x 8 @ 40-50% 2 x 6 @ 60% 2 x 3 @ 70-75% 1 x 2 @ 80% Conditioning : For time 50 Double Under 14 Hang Clean and Jerk with DB 40 Double Under 14 Hang Clean and Jerk 30 Double Under 14 Hang Clean and Jerk 20 Double Under 14 Clean and Jerk 10 Double Under 14 Clean and Jerk * 10 min cap
    383 views

    Thursday the 17th of December.

    Endurance : Workout is for total cals 4 mins Rower / 2 mins rest 4 mins Bike Erg / 2 mins rest 4 mins Assault Bike / 2 mins rest 4 mins Ski Erg / 2 mins rest Then 2 mins of each machine and 1 min rest after each
    274 views

    Wednesday the 16th of December

    Strength : Power Cleans 5x5 @60% Workout : 6 min ladder of 2 Thrusters 2 Burpees over the bar Keep adding two reps to both movements each round until 6 mins is up
    287 views

    Tuesday the 15th December.

    Strength : Push and Pull 5rds Every 3 mins 10 Floor Press DB + 5 Strict Pull ups (use weight if necessary) Conditioning : Partner up 4rds For Time 80 Double unders 120 Single skips 60 Wallballs 40 Swings overhead 20 Down ups Time Cap : 18 mins
    356 views

    Monday the 14th of December

    Strength : Front Squat 7 x 3 Build to a heavy treble Conditioning : 12 min AMRAP 21 Cals 15 Front rack lunge with DB 9 DB Push press
    371 views

    Friday the 11th of December

    Strength : Deadlift 6 x 5 @ 50%,55%,60%,65%,70% Every 2:30 Conditioned : Every 2 mins for 12 mins 40 Double unders / 60 Single skips 10 Chest to bar
    308 views

    Thursday the 10th of December.

    Endurance : 36 min AMRAP 56/48 Cals 36 Wallball 18 DB clean and jerk 12 Burpee
    309 views
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