Monday The 24th Of AugustStrength : Lunges x16 using two Db's Perform 10 Back Squats after each set with empty barbell. Dumbbells by side for lunges Workout : 10 ...

Friday the 21st of AugustStrength : Deadlift 2 x 8 @ 50% 1 x 5 @ 60% 1 x 4 @70% 1 x 2 @80% 1 x 1 @90% 2 x 1 @95%+ Conditioning : 7 min Amrap 10 KB Swins Russian 1...

Thursday the 20th of AugustEndurance : Every 6 mins for 36 mins 32/26 Cals Bike/Ab/Row and 22/18 Ski 28 Airsquats 20 Slamballs 12 Push ups

Wednesday the 19th of AugustStrength : Power Snatch 5 x 3 High hang power snatch. 5 x 2 Hang power snatch. 5 x 1 Power snatch. Conditioning : For Time 24 DB snatch 1...

Tuesday the 18th of AugustStrength : Press and Pull 5 rds Every 3:00 6 Strict Press @60% ( Clean from the floor) 4 Strict Chin + 4 Strict Pull Conditioning : Partn...

Monday the 17th of AugustStrength : Front Squat 7 x 3 Build to heavy treble in 7 working sets. Conditioning : AMRAP 10 mins Buy in 25/20 Cals 18 Wall Ball 15 Down...

Friday the 14th of AugustStrength : Deadlift 2 x 6 @ 60% 1 x 4 @ 70% 1 x 3 @ 80% 1 x 2 @ 85% 1x 2 @ 90% 1 x 1 @ 95% Conditioning : Every 2:30 mins for 15 m...

Thursday the 13th of AugustEndurance : (A) 12 Min AMRAP Row 800m or Bike 1.6k 20 AirSquats 10 Burpee (B) EMOTM x 12 mins 1st 15 Slamballs 2nd 10 Weighted Step up...

Wednesday the 12th of AugustStrength : Clean 5 x 3 High Hang Clean 5 x 2 Hang Clean 5 x 1 Full Clean Conditioning : 5 rds 40 Double unders 10 T2B 5 Hang power Clean ...

Tuesday the 11th of AugustStrength : Strict Press 5 x 3 @80% Every 2 mins Accessory : Wall Walk x 5 with 30 sec Hold (scale hold time if necessary) Rest 1 min betw...