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    Monday the 8th of August

    Friday the 5TH of August.

    Thursday 4th of August.

    Wednesday 3rd of August

    Tuesday 2nd of August

    Friday the 29th of July.

    Thursday the 28th of July.

    Wednesday the 27th of July

    Tuesday the 26th of July.

    Monday 25th of July

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    Friday the 1st of July.

    Strength : Deadlift 5rds. 8 Deadlift @50-60% 8 Double DB RDL Every 3 mins Conditioning : Partner up 10 Rounds ( you i go ) 14 Airsquats 12/9 Pushup 10 T2B 8/6 Cal Ski * 18 min Time Cap
    360 views

    Thursday the 30th of June.

    Endurance : Every 3 mins for 36 3 mins Run 200m 10-18 Burpees 3 mins Row 18/15 Cals 18 Wall balls 3 mins 20 Swings Russian Bike 18/15 cals * Goal is to get workload done sub 2 mins.
    359 views

    Wednesday the 29th of June

    Strength : 5 rds 3 Bench Press ( add weight each round ) 4 Strict Chins with 3 sec hold at top of each rep. 20 Sec hollow hold or rock Every 3 mins Conditioning : 10 Min AMRAP 12/10 Cals Bike alt Ski 40 Double unders or 60 Single Skips 12 DB Clean and Jerk 12 Ring Rows or 9 Pull ups or 6 C2B or 3 Bar mu
    416 views

    Tuesday the 28th of June.

    Strength : 6 x 3 Strict Every 2 mins Accessory : 3 x 30-60 Sec Handstand holds Conditioning : EMOTM x 15 1st 1 Power Clean +1 Hang Squat Clean + 1 Front Squat ( Athlete chooses load) 2nd 15 Slamballs 3rd 12 Box Jump overs with step down ( open standards)
    401 views

    Monday the 27th of June.

    Strength : Back Squat. 6,6,4,3,2,2,1 @60%,60%,75%,80%,85%,90%,95% Every 2:30 Conditioning : 14 Min AMRAP. Partner 30/24 Cals Row 20 Thruster alt Front Rack lunge 50/35kg 16 Burpee over Bar
    390 views

    Friday the 24th of June.

    Strength : Deadlift 5 x 4 @80% Every 2:30 Bench : 5 x 8 @60% Every 2 min Conditioning : 8 min AMRAP 15 Cals 12 HSPU or Double DB Press 9 Box jump overs
    366 views

    Thursday 23rd Of June

    36 min AMRAP (Partner) 50/40/30/20 Cals Bike 24 Slam Balls after each set of Cals Relay run 400m (200m each) 50/40/30/20 Cals Rower 20 Burpees after each set of Cals Relay run 400m (200m each) 30/20/10 Cals Ski 50 Air Squats after each set of Cals Relay run 400m (200m each)
    387 views

    Wednesday the 22nd of June.

    Strength : Front Squat 5 x 6 Every 2:30 Conditioning : Every 3 mins for 18 mins 10 DB Lunges 12 Single Leg V ups 16/12 Cals Bike alt Row
    464 views

    Tuesday 21st Of June

    Strength: Every 3 mins for 5 sets 5 Strict Press @65-70% 10 Single Arm Rows (5 each arm) 5 Strict Pull Ups Workout: 9 min AMRAP 6 Hang Power Cleans 50/35kg 8 STOH 50/35kg 10 TTB/KTE/Knee Raises
    414 views

    monday the 20th of June.

    Strength : Back Squat 6,6,4,3,2,2 @60%,70%,75%,80%,85%,90% Every 2:30 Conditioning : Partner Workout 15 min AMRAP 24 Double DB Thruster 30/24 Cals Row 100 Double Under or 160 Single Skips Run 200m together
    442 views
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