Friday the 30th of September.Strength : Deadlift 5 x 4 @ 70% . Superset with 8 2 x DB RDL Every 3:00 Conditioning : EMOTM x 12 1st Round of Macho man ( 3 PC, 3FS,3...
Thursday the 29th of September.Endurance : Partner up 4 Rds for Time Bike 1k/900m Relay Run 400m 30/24 Cal Ski 30 Slamballs * 20 min cap. Teams of 3 For Time Row 1200m...
WEdnesday the 28th of September.Strength : Snatch 5 sets of 3 OHS from rack. ( Every 60 Secs ) 5 sets 1-2 Squat Snatch with 3 sec pause at knee (Every 60 Secs) 5 sets...
Tuesday the 27th of September.Strength : Press and Pull EMOTM x 15 1st DB Bench press 8-12 reps. 2nd 5 Strict Chin up 3rd 8 Bent over Rows (barbell) Conditioning :...
Monday the 26th of September.Strength : Back Squat 2 x 6 @60% 2 x 4 @70% 2 x 3 @80% 2 x 2 @85,90% Every 2:30 Conditioning : 15 min Partner AMRAP 200 Du's/300ss...
Friday the 23rd of September.Strength : Deadlift. 2 x 8 @50,55% 1 x 6 @70% 1 x 4 @80% 1 x 3 @85% 1 x 2 @90% Every 2:30 Strength : RDL 4 x 8 Double DL Conditioning : 8...