

Friday, 17 January 2025
Conditioning: Open 19.3, for time: 200ft Dumbbell Overhead Walking Lunge (50/35) 50 Alternating Single Dumbbell Step Up (50/35) (24/20)...


Thursday, 16 January 2025
Strength: 6 sets: 3 Dead-Stop Shoulder Press (Build in weight) - Rest 60-90 seconds between sets Conditioning: 3 RFT: 40/32 Calorie Row...


Wednesday, 15 January 2025
Strength: 5 sets: 10 Back Rack Step Back Lunges (moderate weight) -10 reps total, alternate legs each rep - Rest 60-90 seconds between...


Tuesday, 14 January 2025
Conditioning: 3:00 Max Calorie Echo Bike - 3:00 rest 3:00 Max Shuttle Runs - 3:00 rest 3:00 Max Calorie Echo Bike Gymnastics: Strict...


Monday, 13 January 2025
Strength: Every 2:00 (6 sets) 3 Power Snatches + 3 Overhead Squats (moderate-heavy) - Complete sets unbroken Conditioning: 5 sets for...


Friday, 10 January 2025
Strength: Back Pause Squat Take 12-15 mins to build to a heavy 3-rep Back Pause Squat (2-3-seconds) Conditioning: AMRAP 10: 30 Double...


Thursday, 9 January 2025
Strength: Pause Bench Press Take 12-15 mins to build to a heavy 3-rep pause Bench Press (2-3 seconds) Conditioning: For time: 100m Run...


Wednesday, 8 January 2025
Conditioning: Teams of 2 for time (each set): 5 sets: (each/1:1) 20/16 Calorie Echo Bike 50ft Front Rack Walking Lunge (75/55) Accessory:...


Tuesday, 7 January 2025
Strength: Deadstop Deadlift Take 12-15 mins to build to a heavy 3-rep Deadstop Deadlift (Clean Grip) Conditioning: 10 Sets of :45 on/:15...


Monday, 6 January 2025
Conditioning: 5 sets for time, each set (1 set every 5:00): 25/20 Calorie Row 20 Wall Balls (20/14) 15 Toes to Bar Gymnastics: Ring...