Thursday the 1st of September.
Endurance : Partner up Workout 1: For Time 2 rds. Ski 40/30 Cals 40 KB Swings OH Row 60/50 Cals 40 Slamballs Bike 80/70 Cals 40 Burpees Relay Run 400m 40 DB Step ups Time Cap 35 mins
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Archive
Wednesday 31st of August
Every 2 mins for 6 sets Hang Power Snatch x 4 Workout: For Time Run 400m 30 Wall Balls Row 400/300m 30 DB C&J Bike 800/700m 30 T2B/Knee Raises 10 min Time Cap
420 views
Tuesday the 30th of August.
Strength : Strict Press 6,6,4,4,3,2 @60%,65%,70%,75%,80%,85% Super set with 20 Sec Handstand hold + 20 Sec Hollow Hold Every 3:00 Conditioning : EMOTM x 15 mins 1st 50 Double unders or 40 Secs 2nd 8 STOH 50/35kg 3rd 8 Burpee Box Jump overs
389 views
Monday the 29th of August.
Strength : Back Squats 5 rds 5 Squats + 10 Bulgarian Splt Squats ( 5 R = 5 L ) Every 3:00 Conditioning : Partner up 15 mins Bike 40/32 Cals 30 DB Snatch 20 Goblet Squats Run 200m Together 20 Pull ups
370 views
Friday the 26TH of August.
Strength : Deadlift 6,4,4,3,3,2 60%,65%,70%,75%,80%,85% Ever 2:30 Conditioning : For Time Buy in 40/34 Cals 3 Rds 12 HSPU or Push up 9 C2B/Pull up/Row 3 Hang Squat Clean 60/40 kg Cash Out : 100 Double or 150 SS Time Cap : 10 Mins
380 views
Thursday the 25th of August.
Endurance : Partner up Wod A 3 rds Relay Run 400m 40 Weigthed 1 x DB lunge 22.5kg/15kg 30/24 Cal Row Time Cap 15mins Rest 4 mins Wod B AMRAP 15 mins Bike 1k 10 Synchro Burpee Bike 1k 20 Synchro KB Swings Ski 500m 30 Synchro Airsquats
434 views
wednesday 24th of August
EMOM X 4 mins Power Clean x 3 @60% EMOM X 4 Power Clean x 2 @70% EMOM x 4 Power Clean x 1 @80% Workout 12 min Amrap Run 200m/Row 300m/Bike 600m alternate each round 10 Wall Balls 10 Slam Balls Add 5 reps to both movements each round
453 views
Tuesday the 23rd of August.
Strength : Bench Press and Pull ups 5 rds 4 Bench + 5 Strict Pull ups Every 2:30 mins Conditioning : EMOTM x 20 1st 50 Double unders or 40 secs of SS 2nd 16 DB snatch 3rd 8 Burpee Box Jump overs 4th 10 TTB
415 views
Monday the 22nd of August
Strength : Front Squats 8,8,6,4,3,3 @50%,60%,65%,70%,75%,80% Every 2:30 Conditioning : 15 min AMRAP 40/36 Cal Row 40 Front Squats 40/36 Cal Row 40 STOH 40/36 Cal Row 40 Thrusters * Barbell 42.5/30kg
447 views
Friday 19th of August
Every 2 mins for 10 mins (5 sets) Deadlift 5 reps @65% Every 2 mins for 10 mins (5 sets) Bench Press 5 reps @65% Workout: 10 min AMRAP 15/12 Cals 10 Pull Ups/Ring Rows 15 DB Snatch 20 Air Squats
407 views
WOD: Blog
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