Friday, 16 August 2024
Strength: Power Cleans & Jerks 7 sets x 5 reps (every 1:45) - Weight should be 50% of 1RM + 5-10lbs from previous week - All reps should...
Thursday, 15 August 2024
Strength: Back Squat 10 reps @ 65% 5 reps @ 75% 3 reps @ 85% 1+ reps @ 95% - On the final set (1+), push for a few more reps within your...
Wednesday, 14 August 2024
Conditioning: For time: 25/20 Calorie Row 100 Double Unders 25/20 Calorie Row 200 Single Unders 25/20 Calorie Row 100 Double Unders 25/20...
Tuesday, 13 August 2024
Strength: Deadlift 10 reps @ 65% 5 reps @ 75% 3 reps @ 85% 1+ reps @ 95% - On the final set (1+), push for a few more reps within your...
Monday, 12 August 2024
Conditioning: “Nancy” 5 RFT: 400m Run 15 Overhead Squats (95/65) Accessory: Strict Pull-up Work - See big screens for details
Friday, 9 August 2024
Strength: Deadlift 10 reps @ 60% 3 reps @ 70% 3 reps @ 80% 3+ reps @ 90% Conditioning: For time: 50-40-30-20-10-20-30-40-50 Double Unders...
Thursday, 8 August 2024
Conditioning: 4 sets AMRAP 2:30 - 20 Bench Press (95/65) 20 Kettlebell Goblet Squats (53/35) Max meter Row in remaining time* - Rest 2:30...
Wednesday, 7 August 2024
Strength: Power Snatch 7 sets of 5 Power Snatch (every 1:45) - Weight should be 50% of 1RM + 5-10lbs from previous week - All reps should...
Tuesday, 6 August 2024
Conditioning: For time: 3-6-9-12-15-18-21 Dumbbell Push Press (50s/35s) Box Jump Overs (24/20) Accessory: Strict Pull-up Work - See big...
Monday, 5 August 2024
Strength: Back Squat 10 reps @ 60% 3 reps @ 70% 3 reps @ 80% 3+ reps @ 90% Conditioning: For time: 30/24 Calorie Echo Bike 20 Power...
