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Wednesday 11th of December
Strength: Power Cleans Every 2 ½ mins 5@ 60% 4@ 70% 4@ 75% 3@ 80% 2@ 85% Workout: EMOM X 16 MINS 1st min: 12/10 Cals EB 2nd min: 20...
Tuesday the 10th of December.
Strength :Press and Pull Strict Press' 6,6,4,4,3 Superset with 8 Bent over row. Every 3:00 Conditioning : "Jackie" For Time. 1000m Row 50...
Monday the 9th of December.
Strength : Back Squat Week 7 1 x 8 @60& 1 x 6 @70% 1 x 4 @75% 1 x 4 @80% 1 x 3 @85% Every 3:00 Conditioning : Partner up. 20 mins AMRAP...
Friday the 6th of December.
Strength : 25 mins 1 sled push 3 Deadlifts 70-80% 3 Bench Press 70-80% 5-10 Wide Grip Strict Pull ups 10 DB Reverse lunges 20 Sec...
Thursday 5th of December
Partner Wod: 35 MIN AMRAP 1k Row 60 Sandbag Squats 60 Burpees 2k Bike 60 Wall Balls 50 Burpees 1k Ski 60 Cals EB 40 Burpees 1k...
Wednesday the 4th of december.
Strength : Clean EMOTM x 6 2 Power Cleans EMOTM x 6 2 Squat Cleans Conditioning : EMOTM x 15mins 1st Min 5-8 Clean and Jerks 2nd Min ...
Tuesday 3rd of December
Strength: Every 2 mins x 4 Push Press x 4 @60% Rest 2 mins Every 2 mins x 4 Push Jerk x 4 @70% Workout: 12 MIN AMRAP 12/10 Cals EB/Ski...
Monday the 2nd of December.
Strength : Back Squat. week 6 1 x 6 @60% 1 x 6 @70% 1 x 6 @75% 1 x 4 @80% 1 x 4 @80% Every 3:00 Conditioning : For time. 80/70 Cal Row 60 ...
Friday the 29th of November.
Strength : Part (A) Deadlift 5 x 3 @70-80% Superset with 5 Strict chin ups. Every 3:00 Part (B) Strict Press 5 x 4 Superset with single...
Thursday the 28th of November.
Endurance : Partner up 12 mins Bike 3k + 60 Wallballs + Bike 1500m + 40 Wallballs + Max Metres Bike 12 mins Row 1200m + 40 Burpees + Row...
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