Wednesday the 5th of October.Strength : Snatch Adv : 15 mins to build to max Power or Squat snatch. Beg : 6 x 3 Hang Power Snatch + 1 OHS Conditioning : 11 min AMRAP...
Tuesday the 4th of October.Strength : EMOTM x 16 1st 5 Bench Press @ 70% 2nd 5 Strict Pull ups 3rd 30 Sec Holllow hold 4th 30 Handstand hold Conditioning :...
Monday the 3rd of SeptemberStrength : Back squat. 5,5,4,4,3,3 @60%,65%,70%,75%,80%,90% Every 2:30 Conditioning : 15 mins Partner 30/24 Cals 24 Wallballs 18 TTB 12...
Friday the 30th of September.Strength : Deadlift 5 x 4 @ 70% . Superset with 8 2 x DB RDL Every 3:00 Conditioning : EMOTM x 12 1st Round of Macho man ( 3 PC, 3FS,3...
Thursday the 29th of September.Endurance : Partner up 4 Rds for Time Bike 1k/900m Relay Run 400m 30/24 Cal Ski 30 Slamballs * 20 min cap. Teams of 3 For Time Row 1200m...
WEdnesday the 28th of September.Strength : Snatch 5 sets of 3 OHS from rack. ( Every 60 Secs ) 5 sets 1-2 Squat Snatch with 3 sec pause at knee (Every 60 Secs) 5 sets...