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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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    friday the 30th of july

    Strength : 12 mins 1 Sled 1 Carry 3 Bench Press 5 Strict Chins 10 Sec ring hold or 5 Dips 10 Single leg Rdl ( use weight if necessary ) Conditioning : For Time 100 Thruster 30/20kg *Every time you break 10 Down ups Cap 5 mins Core : Coaches choice
    250 views

    thursday 29th of july

    Endurance Partner Workout 10k Bike/ 5k Row Every 2k run 800m relay (bike) Every 1k run 800m relay (row) 38 min time cap
    264 views

    wednesday the 28th of july

    EMOTM X 12 1st min 5 STOH ( use rack if neccessary ) 2nd min 16 Swings Russian 3rd min 16 Single Leg V ups rest 4 4 RFT 32 Double unders 12 Ground to overhead with plate 20/15kg 8 HSPU or Push ups Time Cap 6 mins Rest 4 Partner up 4mins Max Cals on Ski or AB
    287 views

    Tuesday the 27th of July

    Strength : 6 Sets Hang Power + Hang Clean + Front Squat Every 2 mins Condtioning : Partner up 12 min AMRAP 32 DB Hang Clean + Jerk 22.5/15kg 18 Pull ups or 12 C2B or 6 Bar MU 50/42 Cal 18 Pull ups or 12 C2B or 6 Bar MU 32 DB Box step ups
    245 views

    monday 26th of july

    Strength: Back Squats 1x5 @ 60% 1x5 @70% 2x3 @75-80% 1x2 @85% 3x1 @90/95/100% One set every 2 ½ mins Workout 21/15/9 Wall Balls Cals Burpees Time Cap 8 mins
    230 views

    FRIDAY 23RD OF JULY

    STRENGTH: DEADLIFTS 3X8 @75% PERFORM A SET EVERY 3 MINS WORKOUT 3 RDS FOR TIME RUN 400M/BIKE 800 10 HANG POWER CLEANS 50/35KG 10 FRONT SQUATS
    225 views

    Thursday the 22nd of july

    Every 8 mins for 32 mins Bike or Row 20/16 Cal Run 400m 20 DB step ups 20 inch box 22.5/15kg Ski or AB 10/8 Cals Cap of 6 mins
    249 views

    wednesday 21st of july

    Strength: 12 min EMOM 1st min: 5 Strict Press @65-70% 2nd min: 5-10 Strict Pull Ups 3rd min: Single Arm Banded Rows (5 each side) Workout 7 min Ladder 3 STOH (shoulder to overhead) 60/40kg 3 Burpees over bar 6 STOH 6 Burpees keep adding 3 reps to both movements each round for 7 mins
    213 views

    tuesday the 20th of july

    Strength : Clean 3 x 3 High Clean 3 x 2 Hang Clean 4 x 1 Clean Conditioning : Partner up For Time 50/42 Cals Row 40 Slam Ball 30 TTB 20 Double DB Thruster 22.5/15kg Run 200m Together +100 Double unders 20 Double DB Thruster 22.5/15kg 30 TTB 40 Slam Ball 50/42 Cal Bike * Time Cap 12 min
    208 views

    friday 15th of july

    Strength: Deadlifts Every 2 mins for 12 mins 6 reps @ 70% Workout 3x3 min Amraps (1 min rest after each one) 15 Thrusters 30/25kg 10 Slam Balls 5 Burpees Over Bar
    299 views
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