Wednesday the 30th of SeptemberStrength : Power Cleans 3x5 @50% 3x4 @60% 3x3@70% 3x1 @80/85% Workout : For Time 100 Double Unders 50 DB Snatch 50 Push Ups 100 Double...

Tuesday the 29th of SeptemberStrength : Pressing 4 x 4 Strict press @ 70%,70%,75%,80% 4 x 3 Push Press Conditioning : Partner up Every 5 mins for 25 16 Toes 2...

Monday the 28th of SeptemberStrength: Back Squats 2x10 @50% 2x8 @60% 2x6 @70% 2x4 @80% Workout : Tabata of Wall Balls Burpees 20 seconds on 20 off 8 intervals of each

Friday the 25th of SeptemberStrength : Press and Pull 5 rds 5 Bench Press and 5 Strict pull up. Conditioning : Emotm x 15 mins 1st 15/12 Cals 2nd 10 STOH...

Thursday the 24th of SeptemberEndurance : (A) 12 min Ladder Row 200m + 10 Push ups + 10 sit ups Row 200m + 11 Push ups + 11 sit ups Row 200m + 12 Push ups + 12 sit ups...

Wednesday the 23rd of SeptemberStrength : Cleans 5x3 High Hang Clean @50& 4x3 Hang Clean @60% 3x3 Clean @70% Workout : For Time 100 Double Unders 20 Hang Power Cleans...

Tuesday the 22nd of SeptemberStrength : Push Press 2 x 5 @60% 3 x 3 @70% 2 x 2 @80% Conditioning : Partner up For Time: Row 2k/1850m 100 Barbell Thruster 20/15kg 50 ...

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...