Friday the 13th of JulyCore : 3rds of 15 Leg Raises 15 Reverse Crunches 30 sec Flitter Kicks 15 Sit Ups Strength : 3rds of 2 Sled Pushes 1 Deadlift Hold 80/50kg...

Thursday the 12th of JulyGymnastics: Ring Dips 5x5 +10 sec hold after each set Strength : Deadlift 5x5 @65% Wod : 8 min Amrap 10 Pull Ups 10 Slam Balls 10 Kb Swin...

Wednesday the 11th of JulyStrength : Every mins for 3 mins for 12mins 3 Bench Press @ 75-85% 6 Strict Wide Grip Pull Ups ( use weight if possible) 9 weighted Sit-...

Tuesday the 10th of JulyGymnastics : 4 rds ( 8 min Cap) 20-30 Handstand Hold 20-30 Push Plank Hold ( use rings if possible) 20-30 Russian twists ( use weight if ...

Monday the 9th of JulyStrength : Front Squat 2 x 8 @ 50-60% 2 x 5 @ 60-65% Accessory: 3 x DB Front rack lunge (15m) Condtioning: 3 Rds Run 400m 24 Wallballs 12...

Friday the 6th of JulyStrength : 14 mins AMRAP 1 Sled Push 1 Farmer Carry ( 20m ) 1 Sled Drag ( 20m ) 5 Seated DB Press 5 Strict Dips ( use weight if necessar...

Thursday the 5th of JulyMobility 10-15mins Strength: Deadlifts 3x8 @ 55% Wod : 21/15/9/6/3 Pull Ups Burpee Box Jump Overs

WOD : Wednesday the 4th JuyStrength: Bench Press 4,4,3,3,3,2,2 * Starting @ 60% and build to heavy 2 Accessory : 4 x 6 Wide Grip Strict Pull up Condtioning : Partne...

WOD : Tuesday the 3rd of JulyMidline : 3 rds 20 Crunch 20 Sec Hollow Hold 20 Mountain Climber Strength : Press 4x 4 Strict @ 70-80% 2 x 10 @ above weight Push Press C...

WOD : Monday the 2nd of JulyStrength : Front Squat 4 x 4 @ 70% 2 x 3 @ 75-80% Accessory: KB/DB Step Ups on 20” box 3 x 8 Condtioning : For Time Run 600 m 21-15-9 Che...