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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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    • May 2022 (14) 14 posts
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    • June 2018 (1) 1 post

    Monday the 1st of November.

    Strength : Back Squat 6,6,4,4,3 @70%,70%,75%,80%,85% Every 2:30 Conditioning : Partner 14 min AMRAP 12 Down ups 12 Hang Clean + Jerk DB 22.5/15kg 12 Lunges with DB 12/10 Cals Bike * you go I go
    398 views

    Friday the 29th of October.

    Strength : Deadlift 4,4,3,3,2,1 @60%,65%,70%,75%,80%,85%,90% Every 2:30 Conditioning : 10 mins Descending and Ascending 50 Step ups with DB 22.5/15kg 40 KB swings Russian 30 Single Arm DB overhead Lunge 20 C2B/Pullup 10 HSPU/HRPU
    406 views

    Thursday 28th Of October

    Endurance 40 min EMOM 1st min: 15/12 cals Bike 2nd min: 12/10 cals Ski 3rd min: 12/10 cals Rower 4th min: 10/8 cals AB 5th min: Rest
    467 views

    Tuesday the 26th of October

    Strength : Front Squats 6,6,4,4,3 @60%,65%,70%,75%,80% Evert 2:30 Conditioning : 15 min AMRAP Partner 30/24 Cals Row 30 Wallballs 20 GTOH with plate 10 Synchro Burpees
    667 views

    Friday the 22nd of October.

    Strength : Deadlift 5,5,3,3,2 @60%,70%,75%,80%,85% Every 2:30 Conditioning : 8 min AMRAP 2 Bar Muscle ups or 5 C2B or Pullups 10 Overhead Swings 24/16kg 15 Airsquats Core : 6 mins
    402 views

    Thursday 21st of October

    Endurance Every 6 mins for 30 mins Bike 18/15 Cals Run 400m Row 18/15 Cals
    398 views

    Wednesday the 20th of October.

    Strength : Emom x 12 1st Bench Press x 5 2nd Strict Pull up x 5 3rd Handstand hold 20 sec Conditioning : 6 mins 21 Double Unders or 40 SS 15 DB Snatch 9 HSPU and Push ups 8 min AMRAP Partner 30 Cals Bike Erg 30 Slamballs 30 Ski Erg 30 Down ups
    464 views

    Tuesday the 19th of October.

    Strength : Clean + Push Jerk 10 Sets 1 Clean ( any variation) + 1 Push Jerk Every 60 Secs Conditioning : EMOTM x 15 mins 1st 10 TTB/K2E 2nd 10 Box Jump overs or Step overs 3rd 8 STOH 60/40kg
    375 views

    Monday the 18th of October.

    Strength : Back Squat 4 x 5 @ 75% Superset : 10 Double DB lunge Every 3 mins. Conditioning : 15 mins Partner 8 Rds ( you go i go ) Row 12/10 Cal 6 Front Squats 60/40kg 6 Bar facing Burpee Remainder of time Row for cals
    326 views

    Friday the 15th of October.

    Strength : Deadlift 5 x 5 @60%,65%,70%,70%,75%,75% Every 2:30 Conditioning : 10 min AMRAP 21 Cals 15 DB Clean jerk 22.5/15kg 9 TTB
    322 views
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