wednesday the 7th of julyRunning Clock : 0-12 EMOTM 1st 6 Bench Press @50% 2nd 12 DB Snatch 3rd 30 Russian Twist Rest 4 mins 5 min Ladder 6 Kb Swings...
tuesday the 6th of julySTRENGTH : CLEAN EVERY 90 SECS 8RDS 1 FULL + 1 HANG CLEAN + FRONT SQUAT CONDTIONING : PARTNER UP 14 MIN AMRAP 32 WALL BALLS 32/28 CAL...
Monday 5th of julyStrength: Back Squats Every 2 mins for 14 mins 5 reps @65-70% Workout EMOM X 12 MINS 1st min: 200m run/row bike 400m 2nd min: 10 Burpees...
friday the 2nd of julySTRENGTH : DEADLIFT 3 X 6 @60% 2 X 4 @70% 1 X 3 @75-80% EVERY 2:30 ACCESSORY : 4 SETS OF 5-8 WIDE GRIP STRICT PULL UPS CONDITIONING :...
Thursday the 1st of julyEndurance: 20 min Amrap Bike1600m Run 800m Row 400m Rest 4 mins Partner up 3x4 min amraps of Cals Max Cals Rower Max Cals Ski Erg Max...
Wednesday the 30th of june STRENGTH : PRESSING EVERY 90 SECS 2 X 5 STRICT 2 X 4 PUSH PRESS 2 X 3 PUSH JERK CONDTIONING : EVERY 4 MINS FOR 16 MINS 32 DOUBLE UNDERS...