July - 2022

Tuesday the 6th of December

Monday the 5th of December

Friday the 2nd of December.

Thursday the 1st of December.

Wednesday 30th of November

Tuesday the 29th of November.

Monday the 28th of November.

Friday the 25th of November.

THursday the 24th of November.

Wednesday 23rd of November

Archive

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

402 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.

358 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

378 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

456 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

370 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

372 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

382 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

373 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

377 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

311 views

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