Wednesday the 14th of OctoberGymnastics Strength Push Ups 5x5 with 2 second hold at the bottom of each rep/or 5 second negative Handstand Hold 3x20 sec hold Ring...

Tuesday the 13th of OctoberStrength : Push Press 5 x 3 *building each set Every 2 mins Conditioning : 18 min AMRAP Bike 2k/Row1k Run 200m Together 20 TTB 20 Hang...

Monday the 12th of OctoberStrength : Front Squat Every 2:30 4 x 8 @ 60% Accessory : 3 Lengths 2 x DB lunge Conditioning : For time 50 Double Under or100 single +...

Friday the 9th of OctoberStrength : 5 rds Every 3 mins 6 Deadlifts @ 65-70% 6 Strict Chins Conditioning : 8 min AMRAP 18 Swings russian 12 HSPU/HRPU 8 Toes 2 Bar

Thursday the 8th of OctoberEndurance : Every 6 mins for 36 mins Cal 14/10 15 Ground to overhead Plate 20/15kg Run 200m 20 Down ups

Wednesday the 7th of October Strength : Every 2 mins for 12 mins 1 Power Clean 2 Hang Power Cleans 1 Hang Squat Clean Workout : 12 min Amrap 16/12 cals 16 pull ups 16...

Tuesday the 6th of OctoberStrength : Pressing Every 2:30 5 rds 8 DB Floor Presses 20 L Sit from DB/Low rings or Floor 20 Sec Handstand Hold Conditioning : 90...

Monday the 5th of OctoberStrength : Back Squats 3x12 @50% Workout : 3 rounds for time of 400m row or 800m bike 30 Wall Balls

Friday the 2nd of October Strength : Deadlifts 4x10@60% 5/10 strict pull ups after each set Workout 12 min emom 1st min : 10/15 Toes to Bar 2nd min : 15 Slam Balls...

Thursday the 1st of OctoberEndurance : For Time Part A 2k Bike 30 DB Step ups 2k Bike 30 Cals Ski 14 min cap Part B For Time 120 Cals on Rower * Every 15 Cals...