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...
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...
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...
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:...
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...
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...
Thursday, 21 September 2023
Strength: Shoulder Press: Take 10-12 mins to build to a heavy 10 reps - Rest a little longer than normal between sets when you reach...
Wednesday, 20 September 2023
Strength: 3 Position Snatch 5 sets: 1 High Hang Snatch + 1 Hang Snatch + 1 Snatch (@60-70% of 1RM Snatch) - Complete a set every 1:30 -...
Tuesday, 19 September 2023
Conditioning: AMRAP 20: 15/12 Calorie Row 15 Bench Press (115/75) 15 V-Ups Accessory: 4 rounds: 10 Weighted Hip Thrust @ moderate weight...
Monday, 18 September 2023
Strength: 3 Position Squat Clean 5 sets: 1 High Hang Squat Clean + 1 Hang Squat Clean + 1 Squat Clean (@60-70% of 1RM Clean & Jerk) -...
