Wednesday the 14th of December.Strength : 10 mins clean warm up Conditioning : EMOTM x 30 mins 1st 12/10 Cals AB 2nd 12 DB Snatch 3rd 1 Power Clean + 1 Hang Power...
Tuesday the 13th of December.Strength : Pressing. 5 x 3 Strict Press ( Building to a heavy set) Every 90 secs Then 5 x 3 Bench Press (Building to a heavy Set) Every...
Monday the 12th of December.Strength : Front Squat. 8,8,6,6,4 @50%,60%,65%,70%,80% Every 2:30 Conditioning : 16 min Partner AMRAP 50/42 Cal row 20 Front Squat...
Friday 9th of DecemberStrength: Deadlifts 4 Sets Every 3 mins 8-12 Reps @50-55% Workout: 10/9/8/7/6/5/4/3/2/1 Thrusters 40/30kg C2B/Pull Ups/Ring Rows 8 min...
THursday the 8th of December.Endurance : 30 mins Partner. 2 rds 50 Swings Russian 40/36 Cals Bike 50 DB Hang Clean + Jerk 40/36 Cals Ski 50 Sit ups 40/36 Cals Row...
Wednesday 7th of December 10 mins technique work Cleans 28 min Emom 1st min: 12/10 Cals Echo Bike 2nd min: 6 Power Cleans 3rd min: 15 Wall Balls 4th min: 10 Push Ups