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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 29th of July.

    Strength : Part A Pause Deadlift : 4 x 4 @ 50-60% Pause 3 secs below Knee Every 2 mins Strength : Part B Pause Bench Press 4 x 4 @50-60% Pause 1 inch from chest. Conditioning : For Time 21-15-9 Pull ups/Rows 15 Box/Steps overs + 10/8 cals after each set. Time Caps 10 mins
    390 views

    Thursday the 28th of July.

    Endurance : Partner Part (A) For Time 60/50/40/30/20 Cals Bike * 20/16 Cals on rower after Set Part (B) For Time Run 2K Relay ( 10 Laps ) Ski 80/60 Cals * 15 min cap on both workouts.
    349 views

    Wednesday the 27th of July

    Strength : Clean 10 Rds 1 Hang Power + 1 Hang Squat Clean + 1 Full Squat Clean Every 90 Secs Conditioning : Tabata of Slamball Airsquat DB Snatch
    376 views

    Tuesday the 26th of July.

    Strength : Strict Press and Pull 4 x 6 Press @ 70% 6 Strict Pulls after each set. Every 2:30 Conditioning : 14 min AMRAP Run 200m 8 TTB 8 STOH 50/35kg Alt 8 Cal Ski 8 Burpee over bar
    442 views

    Monday 25th of July

    Back Squats + Reverse Lunges (DB) Every 3 mins for 4 Sets 8 reps @70% + 10 Lunges Workout: For Time Partner 200 Double Unders/ 300 SS 120 Wall Balls 100 Cals (any machine) 120 Single Arm Thrusters 22.5/17.5kg 12 min Cap
    365 views

    Friday the 22nd of July.

    Strength : 5 rds Every 4 mins 3 Deadlifts @70% 6 Strict Pull ups 9 Double DB Floor Press 15 Second Hollow hold Conditioning : 8 mins 10 Front Front Rack lunge 40/25kg 10 Plate GTOH 10 HSPU or HRPU
    362 views

    Thursday 21st of July

    Partner Workout 30 min Cap 100/90 Cals Bike + 40 Burpes 80/70 Cal Row + 40 Burpees 60/50 Cals Ski + 40 Burpees 400m Relay Run 2 mins on 1 min off Pick up where you finished once min rest is up each time
    375 views

    Wednesday the 20th of July.

    Strength : Clean. Every 2 Mins for 14 min ( 7 rds ) Adv : 2 Power Clean + 2 Full Squat Clean Int : 2 Hang Power Clean + 2 Hang Squat Clean Beg : 2 Hang Power Clean + 2 Front Squats Conditioning : 10 min ladder 7 Cals 7 Barbell Thruster 40/30kg 7 TTB add 1 Rep each rd complete
    370 views

    Tuesday 19th of July

    Strength: Push Press Every 2 mins for 5 sets 5 Reps @70% Workout: For Time 100 DU/200 SS 80 Air Squats 60 KB Swings Russian 40 DB Snatch 20 Burpees Run 200m after each movement 15 min Cap
    375 views

    Monday 18th of July

    Strength: Back Squats Every 2 mins 7x3@ 80% Workout Partner 14 mins Run 200m together 30 Wall Balls 30 Slam Balls 30 Box Jumps 30 Cals
    308 views
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