Monday 24/07/2017       MetCon Wall Ball x 50 (9/6) Cal Row x 40 Dead Lift x 30 (100/65) Burpee OB x 20 Bar MU x 10 Burpee OB x 20 Dead Lift x 30 Cal Row x 40 Wall Ball x 50 (9/6) Tuesday 25/07/2017       Strength Performance A1. DB … Continue reading Week Beginning 24/07/2017

Monday 17/07/2017       Strength Performance A1. DB Row 4 x 8-12 A2. Ring Push up 4 x 12-15 (3s lower) Fitness A1. DB Row 4 x 8-12 A2. DB Bench Press 4 x 8-12 MetCon 5 Rounds Power Clean x 9 (60/40) Thruster x 6 Rope Climb x 3 Rest x 90s Accessory … Continue reading Week Beginning 17/07/2017

Monday 10/07/2017       Strength 15 Minutes to work up to a heavy Clean + Thruster + Hang Clean MetCon 2/4/6/8/10 Dead Lift (120/80) 10/8/6/4/2 Burpee OB Accessory 4 Rounds Rear Delt Fly x 12 Rope Lowers x 3 Tuesday 11/07/2017       Strength Performance A1. DB Row 4 x 8-12 A2. Ring … Continue reading Week Beginning 10/07/2017

Monday 03/07/2017       Strength 6 Rounds Farmers Carry 2 x 50′ (BW+) Chin up x 3 MetCon 21/15/9 HSPU Box Jumps (24/20) Accessory Rear Delt Fly 5 x 12 Tuesday 04/07/2017       Strength Back squat 5 x 5 (New set every 4 mins) MetCon Row 6-8 x 200m Rest:work 3:1 Accessory … Continue reading Week Beginning 03/07/2017