Thursday, 17 October 2024
Bar Muscle Ups: Week 1 AMRAP 2 for max reps of: Freedom: Bar Muscle Ups Independence: Kipping Chest to Bar Pull-ups or Kipping Pull-ups...
Wednesday, 16 October 2024
Strength: 6 sets x 6 Back Squats (75%) - Complete a set every 2:00 Conditioning: For time: 10-9-8-7-6-5-4-3-2-1 Dumbbell Box Step Ups...
Tuesday, 15 October 2024
Conditioning: AMRAP 20: 60/48 Calorie Echo Bike (Or 2000m Bike Erg) 40 GHD Sit Ups (Or V-Ups) 40ft Handstand Walk (Or 4 Wall Walks) 30/24...
Monday, 14 October 2024
Strength: Deadlift 6 sets x 6 Deadlifts (@75% of 1RM) - Complete a set every 2:00 Conditioning: For time: 27-21-15-9 Calorie Row (women:...
Friday, 11 October 2024
Strength: Deadlift 6 sets x 4 Deadlifts (@75% of 1RM) - Complete a set every 1:45 Conditioning: For time: 40 Push Ups 80 Air Squats 20...
Thursday, 10 October 2024
Conditioning: For time (each set): 5 sets: 21/16 Calorie Row 15 Pull-ups 9 Strict Handstand Push Ups - Rest 1:1 between sets Accessory:...
Wednesday, 9 October 2024
Strength: Back Squat 6 sets x 4 Back Squats (@75% of 1RM) - Complete a set every 1:45 Conditioning: 3 RFT: 21 Hang Power Snatch (75/55)...
Tuesday, 8 October 2024
Strict Handstand Push-ups: This is the final week of our strict handstand push-up strength cycle. It's retest day! Freedom: 1 set of max...
Monday, 7 October 2024
Strength: 8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight) - Complete a set every 1:30 Conditioning:...
Friday, 4 October 2024
Conditioning: For time: AMRAP 2: (8 sets Max) 15 Ring Rows (Or 15 Bent Over Dumbbell Rows (35s/25s) 10 Handstand Push Ups Max Box Jump...
