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Tuesday 20th of August
Strength: Every 2 ½ mins x 5 Strict Press x 5 Strict Pull Up x 5-10 Workout: EMOM X 16 MINS 1st min: 12/10 Cals EB 2nd min: 15 DB...
Monday 19th of August
Strength: Back Squats Every 2 ½ mins 5x7 @70% Workout: Partner 18 MIN AMRAP 60 Cals 60 Wall Balls 60 TTB 30 Box Jumps
Friday the 16th of August.
Strength : 25 min AMRAP 1 Sled Pull + Push 1 Farmers Carry 100m 3 Bench press @80% 5 Strict Chins alt Pulls ( 3 Sec Pause at Top ) 8...
Thursday 15th of August
Partner Wod (40 min cap) 3000/2500m Row (5x300m/5x250m) 100 Wall Balls 6000/5600m Bike (6x500m/7x400m) 2500/2000m Ski (5x250/5x200m) 80...
Wednesday the 14th of August.
Strength : Clean and Split Jerk 1 Squat Clean + Split Jerk @ moderate weight EMOTM x 12 Conditioning : 16 min AMRAP Run 200m 15 HSPU 12...
Tuesady the 13th of August.
Strength : Pressing 3 x 5 Strict Press 3 x 4 Push Press 3 x 3 Push Jerk Every 2 mins Conditioning : 4 x 2:30 on 2:30 off 15/12 Cal Bike...
Monday the 12th of August.
Strength : Back Squat 5,4,4,3,2,2 Building to a heavy double. or 6 x 5 @ moderate weight Every 2:30 Conditioning : Partner up 18 mins Run...
Friday the 9th of August
Strength : 20 min AMRAP 1 Sled Pull and Push 2 Deadlifts 80-85% 5-10 Strict HSPU or Negatives or 20-30 sec HS Hold 5 Strict Chin ups 5...
Thursday 8th of August
Partner Wod (45 min cap) 80 Cals 800m Relay Run 60 Cals 800m Relay Run 40 Cals 800m Relay Run 40 Cals 800m Relay Run 60 Cals 800m Relay...
WEdnesday the 7th of August.
Strength : Jerk Every 90 Secs x 10 2 Split Jerks Conditioning : 15 mins AMRAP Run 200m 14 TTB 12 HSPU 10 Box Jump overs *Goal is 5rds +
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