Wednesday, 9 August 2023
Conditioning: For time Every 3:00 (7 sets) 12/10 Calorie Assault Bike (Echo 10/8) 12 GHD’s Or V-Ups 9 Back Squats (155/105) Accessory:...
Tuesday, 8 August 2023
Strength: Clean & Push Jerk 1x1 1RM Squat Clean and Push Jerk 10-12 minutes - Rest as needed between lifts Conditioning: For time 10...
Monday, 7 August 2023
Strength: Squat Snatch 1x1 1RM Squat Snatch 10-12 minutes - Rest as needed between lifts Conditioning: For time 1000/850m Row 100 Air...
Friday, 4 August 2023
Conditioning: For Time: 100 Power Snatch (75/55) * Every minute, including 0:00, complete 15 Air Squats Strength & Accessory: Bottom-Up...
Thursday, 3 August 2023
Conditioning: AMRAP 10: 25-50-75-100. . . Single Unders 3-6-9-12… Strict Pull Ups - Rest 3:00 min- AMRAP 10: 3-6-9-12… Calorie Row...
Wednesday, 2 August 2023
Conditioning: Every 3:00 (8 sets) 10 Burpee Over Bar 4 Squat Cleans (185/125) 10 Box Jump Overs (24/20) Strength & Accessory: Lying DB...
Tuesday, 1 August 2023
Conditioning: AMRAP 20: 400ft Shuttle Run (16x25ft) 100ft Walking Lunge 25ft Handstand Walk (Mods: 50' Bear Crawl or 4 Wall Walks)...
Monday, 31 July 2023
Conditioning: For time: 16-14-12-10-8-6 Calorie Echo Bike Dumbbell Deadlifts (50s/35s) Dumbbell Hang Power Cleans (50s/35s) Dumbbell...
Friday, 28 July 2023
Strength & Accessory: Deadlift: Build to a Heavy Single (10-12 minutes) Strict Handstand Pushups (SHSPU) Build to a max set of SHSPUs -...
Thursday, 27 July 2023
Conditioning: For Time: 27 Box Jump Overs (24/20) 21 Clean and Jerks (95/65) 15 Squat Cleans (135/95) 9 Squat Clean Thrusters (165/110)...
