October 2023

Monday 30.10.2023 Warm Up : 6 Sets 1:00 Max Shuttle Runs Rest 1:00 Strength : Shoulder Press & Back Squat 1RM WOD 10-9-8-7-6-5-4-3-2-1 Shoulders To... Read More

Monday 23.10.2023 Warm Up : 6 min :30sec Ski – :30sec Bike Tekkers : Hang Power Snatch PARTNER WOD 12 ROUNDS OF 1-MINUTE INTERVALS I... Read More

Monday 16.10.2023 Warm Up : Active Hips & Shoulders Strength Bench Press 1-1-1-1-1 WOD 21- Push Press 21 Deadlift 750m Run 15- Push Press 15... Read More

Monday 9.10.2023 Front Squat Warm Up Strength Front Squat 1-1-1-1-1 WOD 0:00 – 5:00 50/43 Cal Row Max Thrusters Rest 1:00 6:00 – 11:00 50/43... Read More

Monday 2.10.2023 Squat Warm Up Strength Every 2:00 x 5 Sets -2 Front Squat Hero WOD “T.U.P” 15-12-9-6-3 Power Clean Pull Ups Front Squat Pull... Read More