October - 2022

Friday 31st of March

THursday the 30th of March.

Wednesday 29th of March

Tuesday the 28th of March.

Monday the 27th of March.

Friday 24th of March

Thursday the 23rd of March.

Wednesday 22nd of March

Tuesday the 21st of March.

Monday the 20th of March.

Archive

Tuesday the 1st of November.

Strength : Back Squat 6,6,4,3,2,2 @65%/70%,80%,85%,90%,95% Every 2:30 Conditioning : AMRAP 15 mins "Partner" 30/24 Cal Ski alt Row 30 Front Squats 50/35kg 20 Burpee over bar 60/52 Cal Bike Erg 20 Burpee over bar 30 STOH 50/35kg

430 views

Friday 28th of October

Deadlifts: Every 2 ½ mins 5@60% 4@70% 3@75% 2@80% 1@90% Workout: 10 min AMRAP 21 DB C&J 15 Cals 9 Thrusters 40/30kg

408 views

Thursday the 27th of October.

Endurance : Running Clock. 0-10 mins Row 1600/1400m 10-20 mins Bike 3400/3000m 20-30 mins Ski 10/7 Cals 10 Box Step ups (22.5/15kg) x 5 rds 30-40 mins Bike AB 10/7 10/7 Push ups x 5 rds * Time cap 8 mins on each workout

408 views

Wednesday 26th of October

Hang Power Cleans Every 2 ½ mins for 5 sets 5@50% 4@60% 3@70% 2@80% 1@85% Workout: For Time 60 Wall Balls 12 Box Jump Overs 50 Slam Balls 12 Box Jump Overs 40 KB Swings (overhead) 12 Box Jump Overs 30 Pull Ups 12 Box Jump Overs 12 min time cap

456 views

Tuesday the 25th of October.

Strength : EMOTM x 10 mins. 1st 5 Strict Press @ 70% 2nd 5 Strict chin ups Conditioning : EMOTM x 10 mins 1st 12 DB Snatch 2nd 40 Double unders or 40 secs of SS EMOTM x 10 mins 1st 12 TTB 2nd 12 Burpees

455 views

Monday the 24th of October.

Strength : Back Squat 7,7,5,5,3,3 @60%,65%,70%,75%,80%,85% Every 2:30 Conditioning : 14 Min AMRAP . Partner 30/24 Cal Alt Machines 20 HSPU 16 2 x DB Lunges

405 views

Friday 21st of October

Deadlifts + DB RDL Every 2 ½ mins 5@75% +7 RDL’S Workout: 10 min AMRAP 30 Double Unders 10 Single Arm DB Thrusters

308 views

Thursday the 20th of October.

Endurance : Partner up Workout (A) 3rds for Time Row 800/700m 40 Goblet Squats 24/16kg 20 Burpees Time Cap 15 mins Workout (B) 4rds for Time Ski 40/32 Cals AB 40/32 Cals 40 Slamballs Time Cap 15 mins * Rest 5 mins between workouts.

467 views

Wednesday 19th Of October

Power Cleans: Every 3 mins for 15 mins 1 High Hang Power Clean 2 Hang Power Cleans 3 Power Cleans Workout: 10 min Amrap Partner 30 Cals 30 Wall Balls 30 TTB 30 DB C&J (single arm)

448 views

Tuesday the 18th of October.

Strength : Press and Pull 5 Sets 6 Bench Press @70% Max Effort Strict Pull ups Every 2:30 Conditioning : EMOTM x 15 mins (30sec on 30sec off) 1st min Double unders or SS 2nd min Single arm db devil press 3rd min Box Jump over with step down

442 views

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