Friday, 16 June 2023
Strength & Accessory: Deadlift: 3 Dead Stop Deadlifts x 5 sets @65% of 1RM - Rest as needed between sets Handstand Push-ups (Strict): 5...
Thursday, 15 June 2023
Strength & Accessory: Bench Press: 3 Tempo Bench Press x 5 sets @65% of 1RM - Tempo = 3 second negative and 1 second pressing...
Wednesday, 14 June 2023
Conditioning: 5 sets (1 Set every 4 minutes) 15/12 Calorie Row 12 Burpee Over Rower 9 Double Dumbbell Ground to Overhead (50s/35s)...
Tuesday, 13 June 2023
Strength & Accessory: Front Squat: 3 Tempo Front Squats x 5 sets @65% of 1RM - Tempo = 3 second negative and 1 second standing...
Monday, 12 June 2023
Conditioning: AMRAP 12: 50 Double Unders 5-10-15-20-25. . . Toes to Bar Strength & Accessory: Shoulder Press: 7 sets of 2 reps @ – RPE...
Friday, 9 June 2023
Conditioning: 2 sets: 20 Pull-Ups 15 Thrusters (95/65) 100 Double Unders 15 Thrusters 20 Pull-Ups - Rest 5 minutes between sets
Thursday, 8 June 2023
Strength & Accessory: Deadlift: Take 10-12 minutes (5-6 sets) to build to a heavy single - Rest as needed between sets Strict Handstand...
Wednesday, 7 June 2023
Strength & Accessory: Bench Press: Take 10-12 minutes (5-6 sets) to build to a heavy single - Rest as needed between sets Box Jump: -...
Tuesday, 6 June 2023
Conditioning: 10x100m Sprint (Or 8x25ft Shuttle Run) - One sprint every 3:00 minutes Accessory: Rope Climb: Advance: Every minute (10:00)...
Monday, 5 June 2023
Strength: Front Squat: Take 10-12 minutes (5-6 sets) to build to a heavy single - Rest as needed between sets Weighted Strict Chin Up: -...
