A. 10 min to work onGround to overhead B. Every 4 min for 20 mim5 x gtoh10 x burpees over… Read more Friday 13.11.20
Warm up2 rounds1 min bike30 sec rest1 min row30 sec rest Nose breath only on this portion 8 rounds alternate… Read more Wednesday 11.11.20
A. 5 sets every 2:30 min5 x tempo back squats 32X1 (around 70% of 1rm)20 × banded pull aparts B.… Read more Tuesday 10.11.
A. Accumulate 10 wall walks for quality B. 4 min every 30 sec (8 sets)2-3 x strict pull of choice… Read more Monday 09.11.20
35 min amrap Partners40/30 cal row30/20 cal bike200m run together1min rest Partners share the row and bike nd run together.
A. 10 min emomHang clean + front squat B. 15 min emom1st 30 x du × 6 burpees2nd 10-12 x… Read more Friday 06.11.20
A. For qualityAccumulate 20 Turkish get ups B. 15 min strength ladder1 x strict Pull up1 x strict Hspu1 x… Read more Wednesday 04.11.20
A. Deadlift every 2 min for 12 min. Work up to something heavy. No loss in tension and position thru… Read more Tuesday 03.11.20