4 rounds1min bike30 sec rest1min plate gtoh 20/15kg30 sec rest1min sit ups30 sec rest1min lunges with plate 20/15kg30 sec rest1min… Read more Saturday 24.10.20

In pairs complete 3 rounds each. Swap after completing full round.500/400m row25 thrusters 20/15kg15 pull ups

A. 10 min skill of choicePick 1-2 movements and practice for 10 minutes B. Every 4 min for 20 min… Read more Wednesday 21.10.20

A. Push press every 2 min for 12 min (start with mediun weight and build to something heavy)3-3-3-3-3-3 B. 3… Read more Tuesday 20.10.20

A. Front squatIn 15 minutes work up to heavy single Or Option 2:Work up to heavy 3 reps B. 8… Read more Monday 19.10.20

Every 10 min40/30 cal row400m run40/30 cal bike Scaled: 30/22 cal on both Aim for consistent times under 8 minutes.

In pairs complete 30 rounds for time6 x wall balls3 x strict pull ups1 x power clean Looking for a… Read more Friday 16.10.20

5 setsIn 1:3015/10 cal BikeMax t2b 1:30 rest In 1:3015/10 cal RowMax burpees over the row 1:30 rest