February - 2023

Tuesday the 21st of March.

Monday the 20th of March.

Friday 17th of March

Thursday the 16th of March.

Wednesday 15th of March

Tuesday the 14th of March.

Monday the 13th of March.

Friday 10th Of March

Thursday the 9th of Thursday.

Wednesday the 8th of March.

Archive

Wednesday the 1st of March.

Strength : Complex 1 Hang Power Clean + 1 Hang Squat Clean + 2 Push Jerk EMOTM x 10 mins Conditioning : EMOTM x 16 1st 12/10 Cals AB 2nd 40 Double Unders or 40 Sec Skipping 3rd 8 Front Squats 50/35kg 4th 14 DB Snatch

483 views

Tuesday the 28th of February.

Strength : EMOM x 15 mins 1st 8-12 HSPU or 3 Negatives or 30 Sec Hold 2nd 8-12 TTB or KNE or Straight leg kicks 3rd 30 Sec core Conditioning : 2 Rounds For Time 250m Row or 600m Bike 40 Wallballs 30 KB swings Russian 20 GTOH plate Run 200m Time Cap 12 mins

458 views

Monday the 27th of February.

Strength : Back Squat 5 x 5 @60%,65%,70%,75%,80% Super set with 10 Double DB Reverse lunge. Every 3 mins Conditioning : 15 AMRAP 50/42 Cal Bike 20 Double DB Thruster 30 Push ups 50/42 Cal Ski 20 Double STOH 30 Sit ups

500 views

Friday the 23rd of February.

Strength : Deadlift 5 x 8 @ 50% Every 2:30 Conditioning : 10 min AMRAP 12/10 Cal Alt machines 12 DB Clean + Jerk 12 DB Box step ups

362 views

Thursday 23rd of February

Partner Workout: For Time 4000/3600m Bike 60 Burpees 2000/1800m Row 60 Weighted Lunges 1200m Relay Run (600m each) 60 Burpees 35 min Time Cap

497 views

WEdnesday the 22nd of February.

Strength : Push or Split Jerk 8 x 3 Every 90 Secs Conditioning : EMOTM x 16 mins 1st Echo Bike 10/8 Cals 2nd 45 Double unders or 40 Secs of SS 3rd 10 DB over shouder 4th 3 Wall Walks or 20-30 Sec Hold

469 views

Tuesday 21st of February

Strength: Every 2 ½ mins Bench Press 5x5 @ 70% Workout 14 min AMRAP (partner) Run 200m together 16 Burpee Box Jumps 32 Slam Balls Bike 1600m 16 Burpee Box Jumps 32 DB Snatch

498 views

Monday 20th Of February

Strength: Back Squats Every 3 mins 4x7 @70% Workout: Open Wod 23.1 14 min AMRAP 60 Cals Row 50 TTB/Knee Raises 40 Wall Balls 30 Power Cleans 20 Ring Muscle Ups/Chin Over Bar Pull Ups

475 views

Friday the 17th of February.

Strength : Deadlift 3 x 4 @ 70% 2 x 3 @ 80% 2 x 2 85-90% Every 2:30 Conditioning : 10 Min AMRAP 10 HSPU or 2 DB Push Press 10 Box Jump overs 10 Hang Clean and Jerk Barbell 50/35kg 10 Knees to Elbow

420 views

Thursday the 16th of February.

Endurance : Partner up 3 Rds for Time Bike 1k 40 Wallballs Relay run 400m 40 Slamballs Row 400m 40 KB Swings Russian Ski 400m Time Cap 34 mins

407 views

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