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Recent Posts
Archive
Friday 31st of March
Strength: Every 5 mins for 20 mins Deadlift x 3@80% + 10 KB Gorilla Rows Rest remainder of 2 mins 5 Strict Pull Ups with 5 sec negative...
426 views
THursday the 30th of March.
Endurance : Partner up. For Time 4k/3600m BIKE ERG 200 Double unders or 400 SS 2k/1800m ROW 40 DB over shoulder 1k/800m SKI Run 600m...
451 views
Wednesday 29th of March
Every 2 mins for 30 mins 12/10 Cal Echo Bike 4 Power Cleans + 4 STOH 60/40kg 12/10 Row 4 BMU/8 CTB/10 PP/14 RR 10 Sandbag Squats 10...
545 views
Tuesday the 28th of March.
Strength : Pressing Primer 3 rds. 1 Wallwalk 1 Double DB OH Walk ( length of gym) 10 Banded pull aparts. 15 Sec Hollow rock or Hold...
482 views
Monday the 27th of March.
Strength : Back Squat 3 x 6 @ 70% , 3 x 4 @80% Every 2:30 Conditioning : Partner. For Time 40 Burpee over bar 60/50 Cals Bike Erg 80...
486 views
Friday 24th of March
Strength Every 2 ½ min x 3 6 Deadlifts @65-70% 6 Strict Pull Ups REST 2 MINS Every 2 ½ mins x3 6 Strict TTB 6 Bench Press @65-70% REST 2...
377 views
Thursday the 23rd of March.
Endurance : Partner up. 34 mins 8 Rds (YGIG) Bike 14/12 Cals 10 KB Swings OH 8 Push ups 8 Rds (YGIG) Row 12/10 Cals 10 Powerbag squats 8...
483 views
Wednesday 22nd of March
Warm Up: 3 Rds 90 sec Machine 10 Air Squats 5 Front Squats 5 Muscle Cleans 5 Strict Press REST Technique C&J Technique Thruster 30 Min...
488 views
Tuesday the 21st of March.
Strength : Upper Body Primer. 3 rds ( 5 mins ) 1 Wallwalk 10 DBL DB Push Press 10 Sec DBL hold 10 Shoulder taps. Push Press. 2x4 , 2x3,...
470 views
Monday the 20th of March.
Strength : Back Squat 5 x 6 @70-75% Every 2:30 mins Conditioning : Partner AMRAP 14 mins 24/20 Cals Alt machines 16 Burpee over bar 10...
445 views
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