July 30, 2020

Strength: Deadlift 

Every 3 mins

1 x 5 @60%

3 x 3 @70%

3 x 2 @80%

Conditioning : Every 3 mins for 15 mins

10 DB hang Clean and Jerk 

10 Goblet Squat with DB 

10 Lateral Burpee over DB 

July 29, 2020

65/45/25 Male     Cals Bike/Row

55/35/15 Female Cals Bike/Row

* 20 Slam Balls after each set

16 min Cap

Run 800m  @ 70% effort 

Run 600m  @ 80%

Run 400m  @ 90% 

Rest 1 min after each run. 

July 28, 2020

Strength : Squat Cleans 

5x3 @ 65/70%

Reset each rep 

Workout : For Time 

21/15/9

Cals

Strict Pull Ups/Ring Rows 

KB Swings 

July 26, 2020

Strength: Front Squat 

6 x 4 

* 3 sec pause at bottom

Accessory : 3 rds of Length of gym

Double dumbell lunge

Conditioning : For Time

38 Wallballs

24 DB snatch 

30/20 Cal

24 DB Snatch

38 Wallballs

July 23, 2020

Strength : Deadlifts 

7x3 @65%

Workout : Tabata 

20 sec on 10 sec off 

4 mins of each movement 

Kb Swings 

Slam Balls 

Hang Power Cleans 40/25kg 

July 22, 2020

Endurance: 

Just turn up ;-)

July 21, 2020

Strength : 

10 x 1 (3 position pause cleans)

5 x 1   Full clean

Conditioning :

30/20/10 cals

5 Hang Squat Cleans 60/40kg after each set.

July 20, 2020

Strength : Every 3 mins for 15 mins 

4 Strict Press

4-8 Strict Pull ups

Conditioning : Partner Up

20 Synchro Burpees

60 Swings american

16 Synchro Burpees

60 Wall balls

12 Synchro Burpees

60 DB Snatches

8  Synchro Burpees

Core :4rds

20 Russian Twist 

10 Single Leg V ups

15 Sec Hollo...

July 19, 2020

Strength :Pause Front Squat 

Every 2:30 

6 x 4

3 sec pause at bottom of each squat 

Conditioning : 15/12/9/6/3

Barbell Thruster 50/35 KG

* Run 200m after each set (5 runs )

* 10 min cap

July 16, 2020

Strength : Deadlift 

5 x 5 @60%

Conditioning : Every 2:30 mins for 15 mins (6 Sets)

10 DB Clean and Jerk  (5 each side)

10 SlamBalls

10 T2B 

Core : 4rds

10 Reverse crunch

10 Leg raises

10 Sec Hollow Hold

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