Upper-Body focus- Tri-set (x3 movements then rest) • Seated double dumbbell shoulder press- 10, 10, 8 & 8 • Hand release push-ups – 10,...

STRENGTH: EMOM X 20 MINS 1st min: 3 Thrusters 2nd min: 3 Cleans & Jerks WORKOUT: 9 MIN AMRAP 20/18 Cals 25 Sit Ups 15 Sandbag Squats ...

Strength : Strict Press and Row Every 3:00 4,4,4,3,2 @70%,75%,80%,85%.90% Superset with supine grip bent over rows x 8 Conditioning :...

Every 10 mins ( 8min cap ) x 3 Run 200m Ski 500/450m 20 Wall balls 10 Burpee Box jump or step overs Bike 1k/900m 20 S/A DB Push press 20...

Strength : Front Squat ( Week10 ) 4,4,4,4,3,3 @70%,75%,75%,80%,85%,90% Every 3:00 Conditioning : Partner up. 22 Min AMRAP Run 200m...

Movement 1- Goblet squats- 10,10, 8 & 8 Movement 2- Reverse lunges- 10,10, 8 & 8 REST 1:30 min between sets Part 2- EMOM - 12 min 8...

Strength: A: Deadlifts Every 2 ½ mins 5x5 @70% Rest 3 mins B: Bench Press Every 2 ½ mins 5x5 @70% Workout: 8 MIN AMRAP 12 HSPU/HRPU...

PARTNER WORKOUT: 40 MIN TIME CAP 2000/1800m Row 50 Sandbag Squats 30 Target Burpees 4000/3600m Bike Erg 50 Sandbag Lunges 30 Target...

Strength : Every 2 ½ mins x 5 Power Cleans 5x5 @70% Workout: 10 Min Amrap 8 Hang Clean & Jerks 12 Box Jumps 12/10 Cals

Strength : STRICT PRESS 5@80% + STRICT PULL UP X7 Every 2 ½ mins x 5 WORKOUT: 16 MIN EMOM 1st min: 15/12 Cals Ski 2nd min: 15 Pull...