June 2021

Aerobic Capacity   Warm Up 6min Row ( recored your average pace )   Main Set 3 Sets 6x (30sec at fast, 30sec at easy)... Read More

Day 2   Warm Up   3rds Row 500m 1 round strict cindy   Barbell warm up   Strength   No foot no hook clean*... Read More

Warm Up 400m Run – 200m Run Backwards   Set Up EMOM 8 Box Jumps 8 Wall Balls 8 DB Snatch 8 Pistol Squats 8... Read More

Warm Up 2 Working Sets 10 Single Leg RDL ( Left ) 10 Good Mornings 10 Single Leg RDL ( Right )   Strength  SDHP... Read More

Day 1   Warm Up   3rds 10 burpees 10 thrusters – empty bar Ski 250m   Barbell warm up   Strength   No foot... Read More

Running Warm Up   Aerobic Capacity 5 Sets 400m Run Fast ( 3:30 – 3:59 pace ) 400m Run Slow ( 4:30 – 4:59 pace... Read More

Day 3   Warm Up   3rds Row 2min Ski 2min   Barbell warm up   Strength   EMOM 6mins Snatch x3 – 65%  ... Read More

Warm Up : Row 500 slow pace Snatch Warm Up   Weightlifting OH Squat   WOD For Time: 9-8-7: Power Snatches Overhead Squats 30/24 Calorie Row... Read More

Barbell Warm Up Muscle Clean / Hang Power Clean / Front Squat Weightlifting Complex : Power Clean – Hang Squat Clean – Front Squat WOD... Read More

Day 2)   Warm Up   3rds Ski 300m 20 air squats   Barbell warm up   Strength   No foot no hook clean* 6×3... Read More