![](https://static.wixstatic.com/media/ce5075_d00557ceb3c349908a159609c7e5775e~mv2.jpg/v1/fill/w_250,h_250,fp_0.50_0.50,q_30,blur_30,enc_auto/ce5075_d00557ceb3c349908a159609c7e5775e~mv2.webp)
![Friday, 29 September 2023](https://static.wixstatic.com/media/ce5075_d00557ceb3c349908a159609c7e5775e~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/ce5075_d00557ceb3c349908a159609c7e5775e~mv2.webp)
Friday, 29 September 2023
Strength: Back Squat Take 10-12 mins to build to a heavy 10 reps - Rest a little longer than normal between sets when you reach heavier...
![](https://static.wixstatic.com/media/ce5075_cc3442b5d5bd416691b6c10d40bc2c51~mv2.jpg/v1/fill/w_250,h_250,fp_0.50_0.50,q_30,blur_30,enc_auto/ce5075_cc3442b5d5bd416691b6c10d40bc2c51~mv2.webp)
![Thursday, 28 September 2023](https://static.wixstatic.com/media/ce5075_cc3442b5d5bd416691b6c10d40bc2c51~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/ce5075_cc3442b5d5bd416691b6c10d40bc2c51~mv2.webp)
Thursday, 28 September 2023
Conditioning: For time 2 sets (1 set every 10:00) 20/16 Calorie Echo Bike 20 V-Ups 25 Alternating Dumbbell Snatches (50/35) 20/16 Calorie...
![](https://static.wixstatic.com/media/ce5075_5c825655cc314d658f0ccfaabcc536d6~mv2.jpg/v1/fill/w_250,h_250,fp_0.50_0.50,q_30,blur_30,enc_auto/ce5075_5c825655cc314d658f0ccfaabcc536d6~mv2.webp)
![Wednesday, 27 September 2023](https://static.wixstatic.com/media/ce5075_5c825655cc314d658f0ccfaabcc536d6~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/ce5075_5c825655cc314d658f0ccfaabcc536d6~mv2.webp)
Wednesday, 27 September 2023
Strength: Clean & Push Jerk Take 10-12 mins to build to a heavy single Squat Clean + Push Jerk - rest as needed between lifts...
![](https://static.wixstatic.com/media/ce5075_ece37a0e58f84a32ac8536179f38f7a9~mv2.jpg/v1/fill/w_250,h_250,fp_0.50_0.50,q_30,blur_30,enc_auto/ce5075_ece37a0e58f84a32ac8536179f38f7a9~mv2.webp)
![Tuesday, 26 September 2023](https://static.wixstatic.com/media/ce5075_ece37a0e58f84a32ac8536179f38f7a9~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/ce5075_ece37a0e58f84a32ac8536179f38f7a9~mv2.webp)
Tuesday, 26 September 2023
Conditioning: For time 10 Rounds 16 Single Dumbbell Alternating Step Back Lunges (50/35) 2 Wall Walks Accessory: Double Unders Phase 1:...
![](https://static.wixstatic.com/media/ce5075_3dadb8b102c641028f44255c5d7032ef~mv2.jpg/v1/fill/w_250,h_250,fp_0.50_0.50,q_30,blur_30,enc_auto/ce5075_3dadb8b102c641028f44255c5d7032ef~mv2.webp)
![Monday, 25 September 2023](https://static.wixstatic.com/media/ce5075_3dadb8b102c641028f44255c5d7032ef~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/ce5075_3dadb8b102c641028f44255c5d7032ef~mv2.webp)
Monday, 25 September 2023
Strength: Squat Snatch Take 10-12 mins to build to a heavy single Squat Snatch - rest as needed between lifts Conditioning: For time...
![](https://static.wixstatic.com/media/ce5075_143442e8304140a39d359341f33420dd~mv2.jpg/v1/fill/w_250,h_250,fp_0.50_0.50,q_30,blur_30,enc_auto/ce5075_143442e8304140a39d359341f33420dd~mv2.webp)
![Friday, 22 September 2023](https://static.wixstatic.com/media/ce5075_143442e8304140a39d359341f33420dd~mv2.jpg/v1/fill/w_319,h_240,fp_0.50_0.50,q_90,enc_auto/ce5075_143442e8304140a39d359341f33420dd~mv2.webp)
Friday, 22 September 2023
Conditioning: For time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (50s/35s) - 8/7 Calorie Echo Bike after each set Accessory: 4...