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Recent Posts
Archive
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...
410 views
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...
449 views
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...
467 views
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 :...
424 views
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...
474 views
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...
376 views
Thursday the 22nd of September.
Endurance : EMOM x 36 mins 1st Ski 10/8 2nd DB box step up x 12 3rd Row 12/10 Cals 4th Bike 12/10 Cals 5th 14...
383 views
Wednesday the 21st of September.
Strength : Snatch Snatch Balance 4 x 4 (Every 90 Secs) Snatch complex. 5 rds of 1 Snatch Deadlift + 1 Hang Full Snatch + 1 OHS (Every 90...
429 views
Tuesday the 20th of September.
Strength : 5 Sets of 5 Strict Pulls + 8 Barbell Row + 5 Strict HSPU or 20 Sec Handstand Hold Every 3 mins Conditioning : EMOTM X 20mins...
431 views
Monday 19th of September
Back Squats: Every 2 ½ mins for 5 sets 5 Reps @65% + 10 DDB Lunges Workout: 12 min Partner 40/30 Cals 30 Wall Balls 30 Slam Balls 30...
451 views
WOD: Blog
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