Thursday the 1st of july
Endurance: 20 min Amrap Bike1600m Run 800m Row 400m Rest 4 mins Partner up 3x4 min amraps of Cals Max Cals Rower Max Cals Ski Erg Max Cals Bike Erg 1 min rest between Machines 1 person working 1 person resting
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Wednesday the 30th of june
STRENGTH : PRESSING EVERY 90 SECS 2 X 5 STRICT 2 X 4 PUSH PRESS 2 X 3 PUSH JERK CONDTIONING : EVERY 4 MINS FOR 16 MINS 32 DOUBLE UNDERS 12 DB SNATCH 8 BURPEE OVER DUMBELL 12 GOBLET SQUAT 32 DOUBLE UNDERS
251 views
tuesday the 29th of june
STRENGTH : EVERY 2:30 FOR 5 RDS 5 STRICT CHIN UPS ( USE WEIGHT IF NECCESSARY) 20 SEC HANDSTAND HOLD 20 SEC SIT FROM FLOOR CONDTIONING : PARTNER UP YOU GO I GO 14 MIN AMRAP 5 HSPU/PU 7 TTB 9 DOWN UPS RUN 100M
217 views
monday the 28th of june
Strength : Back Squat Every 2:30 6,6,4,4,3 @60,65,70,75,80% Accessory : 3 Lengths of Front rack lunges. Conditioning : Amrap 11 mins 18 Wall Balls 15/12 Cals 6 Hang power Cleans 60/40kg
262 views
friday the 25th of june
Strength : Deadlift Every 2:30 (A) 4 x 6 @50/55/60/65% Accessory Pendlay Row Every 90 secs (B) 3 x 8 ( Keep weight light and focus on technique ) Conditioning : 3rds 20 KB Swings Russian 16 DB STOH 10 DB Box Step Ups Time Cap 7 mins
224 views
Thursday the 24th of June
EMOM X 25 1st min : 15/12 cals rower 2nd min : 15/12 cals bike erg 3rd min : 12/10 cals ski erg 4th min : 200m run 5th min : rest
229 views
Wednesday the 23rd of june.
strength : Press every 2:30 for 5rds 5 bench press 20 SEc handstand hold conditioning : Every 3 mins for 18 30 Double unders or 50 Singles 12 Db Snatches 15/12 cals
391 views
Tuesday The 22nd Of June
Strength : Clean Complex Every 2 mins for 12 mins 1 Power Clean 1 Hang Power Clean 1 Hang Squat Clean Workout : Partner Wod 16 min Amrap Run 400m (together) 20 T2B 20 DB Thrusters (single arm) 12 Burpees (together)
258 views
Monday The 21st Of June
Strength : Back Squats Every 3 mins for 15 mins 5 reps @65% + walking lunges x 10 meters with 2 dumbells Workout : 12 min Amrap 10 Cals 10 Wall Balls 10 Pull Ups/Ring Rows Add 1 rep to each movement every round for 12 mins
227 views
Friday the 18th of June
Strength : 12 mins 1 Sled 1 Carry 3 Deadlifts @70% 5 Strict Chins 8 Seated DB Press 12 Single Leg V ups Conditioning : For Time 3 rds 9 HSPU or HRPU 12 Box Jump overs 18/15 Cal Row * 8 min Time Cap
237 views
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