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Tuesday the 12th of March.
Strength : Pressing Strict. 5,4,3,3,2 Every 2:00 Push Press 3,3,3,3,3 Every 2:00 Conditioning : 4rds for Time 20 Wallball 15/12 Cal Alt...
Monday the 11th of March.
Strength : Front Squat 8,6,6,5,5 @,60%70%,75%,80%,80% Every 3:00 Conditioning : Partner up. 20 min AMRAP Ski 400m 16 SA DB Devil Press 12...
Friday the 8th of March.
Strength : Deadlift 8,8,6,6,4 Every 2:30 Bench 5,5,4,3,3 Every 2:00 Conditioning : 3rds of 40/20 secs Double unders/Single Skips PB...
Thursday the 7th of March.
Endurance : Partner. For Time 600 Cals Males ( 12 x50 ) 550 Cals Females (11 x 50) Cals have to be done in blocks of 50. Use any machine...
Wednesday 6th of March
Strength: Every 2 ½ mins x5 1 Power Clean 2 Hang Power Cleans 1 Hang Squat Clean 1 Front Squat Workout: 16 min AMRAP Run 400m 9 Hang...
Tuesday the 5th of March.
Strength : Pressing 4 Sets of 5 Strict Press 5-10 Strict Pull ups Every 3:00 Conditioning : 3 Rds 0-2 Mins Run 200M + 5 Bar MU /10...
Monday 4th of March
Strength: Front squat 5x8 @70% Every 3 mins Workout: 16 min Amrap Partner 50/40 Cals Row 60 TTB/KTE/KR 30 Box Jump Over 100 Double Unders...
Friday 1st of March
Strength: 15 mins 5 Bench Press 10 DDB RDL 10 Bent Over Row BB 10 Strict Pull Ups 15 Reverse Crunches 10 Cals EB 1 Sled Push 1 Sled Pull...
Thursday 29th of February
32 min AMRAP Row 2000m/1800m 20 Synchro Burpees 30 Sandbag Squats 4000m/3600 Bike 20 Synchro Burpees 60 Sandbag Squats 1200m/1000m Ski 20...
Wednesday 28th of February
Snatch: Every 2 mins x4 3 Hang Squat Snatches Rest 2 mins Emom x 4 2 Squat Snatches Workout: 12 min AMRAP 15 STOH 50/35kg 10 Burpees Over...
WOD: Blog
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