top of page
Recent Posts
Archive
Tuesday the 18th of July
Strength : Strict Press ( Every 90 Secs ) 4 x 3 4 x 2 * Building to a heavy Double. Conditioning : Every 3:00 for 18 mins (A)15 Wallballs...
464 views
Monday the 17th of July.
Strength : Hatch Squat. Back Squat 1 x 4 @70% 1 x 4 @75% 1 x 4 @75% 1 x 4 @80% Every 2:30 Front Squat 1 x 5 @65% 1 x 5 @65% 1 x 5 @70% 1...
535 views
Friday the 14th of July.
Strength : Deadlift 5 Working sets to build to a heavy set of 4. * Warm up with reps of 4 up to 50-60% of 1RM then start working sets...
450 views
Thursday 13th of July
EMOM x 36 MINS 1st min: 13/11 Cal Row 2nd min: 15 Slam Balls 3rd min: 13/11 Cal Bike 4th min: 14 Sandbag Squats 5th min: 11/9 Cal Ski 6th...
514 views
Wednesday 12th of July
Emom x 8 3 Power Cleans + 3 Front Squats + 3 STOH AMRAP x 20 mins Row 400/300m/Bike 800/600m alternate 16 Wall Balls 12 DB Snatch 9 Box...
498 views
Tuesday the 11th of July.
Strength : 5 Rds ( Every 3mins ) 5 Strict press 5 Strict Pull ups 20 Sec HS Hold. Conditioning : EMOTM x 16 mins 1st 10 HSPU or Double...
481 views
Monday the 10th of July
Strength : Back Squat ( Hatch Squat Wk 6) Back Squat Every 2:30 1 X 6 @ 70% 1 X 6 @ 75% 1 X 3 @ 85% 1 X 2 @ 90% Front Squat Every 2:00...
524 views
Friday the 7th of July.
Strength : Deadlift 2 x 8 @50,55%%, 2 x 6 @60%,70% , 1 x 4 @80%, 1 x 3 80-90% Every 3 mins Conditioning : EMOTM x 20 1st 14 DB Snatch...
430 views
Thursday the 6th of July.
Endurance : 40 Min AMRAP. Partner Row 3k (4x500m 4x250m) 80 DB Box Step ups 40 Down ups Bike 6k (4x1k 4x500m) 80 Slamballs 40 Down ups...
558 views
Wednesday 5th of July
Strength: Bench Press Every 3 mins for 4 sets 10 Reps @65% Workout: 5 sets of 2 mins on 1 min off 200m Run Max Wall Balls remaining time...
495 views
WOD: Blog
bottom of page