Monday, 1 January 2024 - New Year's Day
Conditioning: 5 RFT: 9 Shoulder to Overhead (135/95) 12 Bar Facing Burpees 15 Toes to Bar Accessory: Turkish Get-Ups 5 sets x 2 Turkish...
Friday, 29 December 2023
Conditioning: AMRAP 7: Max Burpee to bar (6in target) Accessory: 4 Rounds for Quality: 10 Weighted Hip Thrust @ moderate weight – RPE 7...
Thursday, 28 December 2023
Strength: EMOM 10: 3 Power Snatch (60-70% of 1RM) - Touch & Go reps Conditioning: For time: 50-40-30-20-10 Wall Balls (20/14) AbMat Sit-ups
Wednesday, 27 December 2023
Conditioning: 3:00 Max Calorie Air Bike - 3:00 rest 3:00 Max 50ft Shuttle Run - 3:00 rest 3:00 Max Calorie Air Bike Accessory: 4 Rounds...
Tuesday, 26 December 2023
Strength: Back Squat 5 sets of 5 reps @ 60% 1RM Back Squat - Complete a set every 1 minute, on the minute for 5 minutes Conditioning: 5...
Friday, 22 December 2023
Conditioning: "The 12 Days of Christmas" For Time: 1 Bar Muscle-up (Modification - Wall Walk) 2 Burpees 3 Thrusters 4 Box Jumps 5 TTB 6...
Thursday, 21 December 2023
Conditioning: Part A: For Time: Max Effort, 500m Row - Rest till 10:00, then Part B... Part B: EMOM - Death by Shuttle Runs * Each...
Wednesday, 20 December 2023
Conditioning: 20 Squat Snatch (95/65) 30/24 Calorie Air Bike 40 Toes to Bar - Rest 5 mins 40 Toes to Bar 30/24 Calorie Air Bike 20 Squat...
Tuesday, 19 December 2023
Conditioning: 4 sets 50 Double Unders 10 Burpee Pull Ups 50 Double Unders 3 Burpee Bar Muscle Ups ** Rest 3:00 between sets Accessory: 4...
Monday, 18 December 2023
Conditioning: "The Other Total" 1RM Clean 1RM Bench Press 1RM Overhead Squat - 30:00 Time Cap
