Friday, 30 June 2023
Strength & Accessory: Deadlift: Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight Set 1: 10 reps Set 2: 8...
Thursday, 29 June 2023
Conditioning: 3 RFT: 12/10 Calorie Echo Bike 15 toes-to-bars 50ft Sandbag bear-hug carry (150/100) (OR 75ft 2x70/50 Farmers Carry)...
Wednesday, 28 June 2023
Strength & Accessory: Bench Press: Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight Set 1: 10 reps Set 2:...
Tuesday, 27 June 2023
Strength & Accessory: 5 sets x 1 In the Hole Front Squat + 1 Front Squat @ 75% of 1RM 5 sets of 2 Strict Weighted Chin-ups @70% of 1RM -...
Monday, 26 June 2023
Conditioning: 3,000m Echo Bike 10 Manmakers 2x50/35 2,000m Run 10 Manmakers 2x50/35 1,000m Row 10 Manmakers 2x50/35
Friday, 23 June 2023
Conditioning: 3 RFT: 30 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups) 30 Ring Rows (or Bent Over Dumbbell Rows) 30 GHD’s (Or...
Thursday, 22 June 2023
Strength & Accessory: Deadlift: 5 sets of 2 Deficit Deadlifts @70% of 1RM Strict Deficit Handstand Push-ups: 5 Sets: 30-40% reps of Max...
Wednesday, 21 June 2023
Conditioning: AMRAP 20: 25/20 Calorie Row 40 Dumbbell Deadlifts (50s/35s) 25/20 Calorie Row 30 Dumbbell Hang Power Cleans (50s/35s) 25/20...
Tuesday, 20 June 2023
Strength & Accessory: Bench Press: 5 set of 2 Pause Bench Press @70% of 1RM - 2-3 second pause Box Jump: 5 sets of 3 High Box Jumps -...
Monday, 19 June 2023
Strength & Accessory: Front Pause Squat: 5 sets of 2 Pause Front Squats @70% of 1RM Weighted Strict Chin Up (Supinated): 5 sets of 3...
