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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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    Wednesday the 1st of June

    Strength : Clean 5 x 3 High Hang Clean (Every 60 Secs) 5 x 2 Hang Clean Conditioning : AMRAP 12 mins 6 Burpee Box Jumps 12 DB snatch Run 100m 8 T2B
    403 views

    Tuesday 31st Of May

    Strength: Every 2 ½ mins for 5 sets Push Press x 5 @75% Single Arm Rows 8 each arm Workout: Partner 2k Bike 100 Wall Balls 50 Pull Ups/Ring Rows 1k Row 100 Wall Balls 50 Pull Ups/Ring Rows 16 min time cap
    420 views

    Monday the 30th of May.

    Strength : Pause Back Squat 6 x 3 @70% ( 3 secs at bottom ) Every 2:30 mins. Accessory : 3 Lengths of double DB lunge. Conditioning : 12 min AMRAP Partner. 60 Double Unders or 100 Single Skips 16 Thrusters 42.5/30 20 Cals * add 10 cals each rd complete
    379 views

    Friday the 27th of May.

    Strength : Deadlift 5,5,4,3,3,2 @60%,70%,75%,80%,85,90% Every 3 mins Conditioning : 4rds 15 Swings Russian 12 Goblet Squats 9 HSPU or HRPU Run 200m Time Cap 10 mins Core : 5 mins
    390 views

    Thursday 26th Of May

    EMOM X 36 mins 1st min: 15/12 Cals Bike 2nd min: 15/12 Cals Row 3rd min: 12/10 Cals Ski 4th min: 10 Burpees 5th min: 10 Box Jumps Over 6th min: Rest
    390 views

    Wednesday the 25th of May.

    Strength : Emotm x 15 mins 1st Strict HSPU or Negatives or Hold (40secs) 2nd L Sit or Knee Tucks 20 Sec 3rd 5 Strict Pull ups Conditioning : 15 min AMRAP Partner up 20/16 Cal Ski/ Assault Bike 20 DB Snatch 20 C2B/Pull Up/Rows 20 Synchro KB Swings Russian Run 100m Together
    442 views

    Tuesday the 24th of May.

    Strength : Strict Press and Row 5 Sets ( Every 3 mins) 5 Strict Press @ 75% 16 Single Arm DB Rows (8R + 8L) Conditioning : EMOTM x 18 mins 1st 5 Clusters 60/40kg 2nd 10 Burpee over Bar 3rd 40 Double unders or 60 SS
    385 views

    Monday 23rd Of May

    Strength: Back Squats 5 Sets every 2 ½ mins 5@60% 5@70% 5@75% 5@80% 5@85% Set 1,3,5 10 DDB Reverse Lunges Workout: 12 min Partner 600m Row/1200m Bike 50 Wall Balls 16 TTB 50 Slam Balls
    381 views

    Friday 20th Of May

    Strength: Every 3 mins for 15 mins (5 sets) 6 Deadlifts @65-70% 8 Weighted Box Step Ups 20” Box (one db) Workout: For Time 21/15/9 Cals Push Ups Slam Balls Sit Ups
    344 views

    Thursday the 19th of May.

    Endurance: Running Clock ( Partner up ) 0-10 mins For Time Row 1k + 120 Wallballs 10-12 mins Rest 12-22 mins 5 rds for Time 500m Bike 16 Burpee over Partner 22-24 mins Rest 24-34 mins 1600m relay Run for time.
    330 views
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