Monday the 21st of SeptemberStrength : Front Squat 2 x 8 @ 50% 2 x 6 @ 60% 1 x 4 @ 70% 1 x 2 @ 80% Conditioning : Every 2 mins for 16 mins (A) Run 200m 10 Wall balls...

Friday the 18th of SeptemberStrength : Deadlifts 5x5 @50% 6x3 @70% 3x2 @80% Workout : For Time 100 Double Unders 40 Thrusters 30/20kg 100 Double Unders 20 Thrusters ...

Thursday the 17th of SeptemberEndurance : 10mins Run 800m Remainder of time bike/row for metres 8mins Run 600m Remainder of time bike/row for metres 6mins Run 400m Rem...

Wednesday the 16th of SeptemberStrength : Clean Complex Every 2 mins for 10 mins 1 Power Clean 2 Hang Power Cleans 3 Hang Squat Cleans Use the same weight for all round...

Tuesday the 15th of SeptemberStrength : Strict Press 2 x 6 @ 50% 2 x 4 @ 60% 2 x 3 @70% 2 x 2 @80% Conditioning : 14 min AMRAP Partner up 1k Bike/Row 30 STOH 60/40g 2...

Monday the 14th of SeptemberStrength : Back Squats 5x5 @50% 5x4 @60% 3x3 @70% Workout : 6 Rounds 90 secs on 30 secs off Run 200m Max Wall Balls in remaining time

Friday the 11th of SeptemberStrength : Deadlift 2 x 8 @ 50% 2 x 6 @60% 1 x 4 @75-80% EMOTM x15 1st 20 KB Swings Russian 2nd 8-12 Box Jump ups 3rd 10 HSPU or 10 Pus...

Thursday the 10th of SeptemberEndurance : 32 mins 0-20mins 4 rds for time Bike erg/Row 40/32 cals Ski/Assault Bike 30/24 cals Run 400m 20-25 Rest 25-32 mins 2rds fo...

Wednesday the 9th of SeptemberStrength : build to heavy set of 3 reps Squat Clean. Reset after each rep Workout : EMOTM X 12 1st min : 7 Hang Power Cleans 2nd min : 10...

Tuesday the 8th of SeptemberStrength : Press and pull 5rds 8 DB floor Press 5 Strict Chin ups 15 Sec L Sit from floor or DB Conditioning : Partner up Amrap 14mins 4...