Wednesday, 31 July 2024
Strength: Deadlift 10 reps @55% 5 reps @65% 5 reps @75% 5+ reps @85% Conditioning: For time: 200m Run 18-15-12-9-6-3 Hang Power Snatch...
Tuesday, 30 July 2024
Conditioning: 5 Sets for Time (each set): AMRAP 2: 30 Air Squats Max Calorie Echo Bike - Rest 2 mins between sets Accessory: 3 Rounds for...
Monday, 29 July 2024
Strength: Power Clean & Jerk 6 sets of 6 Power Clean & Jerks (every 2:00) - Weight should be 50% of 1RM - All reps should be completed as...
Friday, 26 July 2024
Strength: Power Snatch 6 Power Snatch x 6 sets (every 2:00) - Complete as singles, same weight across all sets (@50% of 1RM)...
Thursday, 25 July 2024
Conditioning: 5 sets for time (each set): 20 GHDs (Or V-Ups) 15 Double Dumbbell Hang Power Cleans (50s/35s) 50ft Double Dumbbell Lunge...
Wednesday, 24 July 2024
Strength: Back Squat Take 10-12 mins to build to a heavy single back squat Conditioning: 6 RFT: 10 Thrusters (95/65) 12/10 Calorie Row 10...
Tuesday, 23 July 2024
Conditioning: For time: 10-20-30-40 Box Jump Overs (20") 40-30-20-10 Toes to Bar - 200m Run after each round Accessory: 4 Rounds for...
Monday, 22 July 2024
Strength: Deadlift Take 10-12 mins to build to a heavy single deadlift Conditioning: For time: 42 Kettlebell Swings (53/35) 21/16 Calorie...
Friday, 19 July 2024
Conditioning: 5 Sets (New set every 5:00) AMRAP 3: 10 Strict Chin Ups 15 Dumbbell Bench (50s/35s) Max Calorie Row (or Ski) in remaining...
Thursday, 18 July 2024
Conditioning: For time: 100ft Wall Ball Lunge (20/14) 50 Hang Wall Ball Cleans (20/14) 100ft Wall Ball Lunge (20/14) 10 Wall Walks 100ft...
