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    Thursday the 30th of June.

    Wednesday the 29th of June

    Tuesday the 28th of June.

    Monday the 27th of June.

    Friday the 24th of June.

    Thursday 23rd Of June

    Wednesday the 22nd of June.

    Tuesday 21st Of June

    monday the 20th of June.

    Saturday the 18th of June.

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    Friday the 1st of April.

    Strength : Deadlift 5,5,4,3,2 @60%,70%,75%,80%,85% Every 2:30 Bench : 5 x 4 ( Build to a heavy 4 ) Every 2 mins. Conditioning : For Time Run 200m 21 Thruster 42.5/30kg Run 200m 15 C2B Run 200m 9 Strict HSPU or Seated 2 x DB Press * Time cap 8 mins
    358 views

    Thursday the 31st of March.

    Endurance : Partner Every 10 mins for 30 mins Row 40/32 Cals + 30 Swings American Bike 40/32 Cals + 30 Slamballs Ski 30/24 Cals + 15 Synchro Lunges 8 min cap each rd. Core : 6 mins
    304 views

    Wednesday the 30th of March.

    Strength : Gymnastics 14 mins 3 Strict Pull ups ( 3 secs chin over bar hold at top of each rep) 2 max distance Handstand Walks or 20 Sec nose to wall hold with Hand lifts \Shoulder taps 15 Sec Ring Tuck hold or Box Tuck Hold Conditioning : For Time Buy in : Run 200m 30-24-18-12 Wall balls 10- 8- 6 - 4 Burpee C2B or Pull ups or Target Cash out : Bike 500m * Time cap 12 mins
    403 views

    Tuesday the 29th of March.

    Strength : Pressing 5 x 5 Strict Press @ 60-70% Every 90 secs 5 x 2 Split Jerks Every 90 Secs ( keep load light if not previously done movement ) Conditioning : Emom x16 mins 1st 40 Double unders 2nd 6 Clean and Jerks 60/40 kg 3rd 14/12 Cals Row 4th 12 Box step over with DB's
    418 views

    Monday 28th Of March

    Front Squats Every 2 ½ mins 4x8 @70% 10 Lunges after each set 2 DB/KB (5 each leg) Workout: 14 min AMRAP Partner Run 200m together 40 DB Snatch 30 Air Squats 20 Push Ups 10 T2B
    393 views

    Friday the 25th of March

    Strength : Deadlift 6,6,4,4,3, @50%,60%,70%,75%,80% Every 2:30 Strength : Bench Press 5 x 5 @60%,65%,70%,75%,80% Every 2:00 Conditioning : For Time 30/24 Cals Row 20 Burpee Box Jumps 10 Thrusters 70/50kg * 7 min cap.
    388 views

    Thursday 24th Of March

    30 min Partner Wod 60 Cals AB 60 Slam Balls 1600m Row 30 Burpees 2400m Bike 60 Push Ups 1600m Ski 30 T2B
    407 views

    Wednesday 23rd Of march

    EMOTM X 8 MINS 1st min: 15 Sec Hollow Rock/Hold 2nd min: 30 Sec Handstand Hold 16 MIN PARTNER WOD Run 200m together 8 Hang Power Cleans 70/50kg 16 DB Snatch 32 Air Squats Core Work To Finish
    460 views

    Tuesday 22nd Of March

    Strength: Push Press 5x5 @75% 5 Wide Grip Pull Ups after each set of Push Press Workout 12 min AMRAP 40 Double Unders 8 Wall Balls 8 Target Burpees Add 2 reps to WB and Burpees each round
    470 views

    Monday the 21st of March.

    Strength : Font Squat 8,8,6,4,3 @50%,60%,65%,70%,80% Every 2:30 Accessory : 3 rds 1 Length of Gym wtih 2 DB or KB Conditioning : 12 min AMRAP Partner 24 Cals 16 Chest to bar/Pullup 8 Clean + Jerk 60/40kg
    395 views
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