Conditioning 1: Run 400m run Rest 3 min 3 sets *65/75/85% effort on sets Rest 10 min 400m Time Trial Conditioning 2 For time: 60 Double-under 50 cal Ski Erg 40 Toes to Bar 30 cal Assault Bike 20 Burpees Strength: 6 Close Grip Bench Press 6 Strict Dips 6 sets *Add 2.5-5kg from last […]

Conditioning 1: Run 400m run Rest 2 min 6 sets *75-85% effort each set *Compare to last week Conditioning 2 60 sec Row/60 sec Rest 5 sets 60 sec Ski Erg/60 sec Rest 5 sets 60 sec Bike/60 sec Rest 5 sets Complete as one piece, no rest Strength: 6 Close Grip Bench Press Rest […]

Conditioning 1: Run 400m run Rest 2 min 5 sets *75-85% effort each set Conditioning 2: Row 60 sec @ 24-26 SR 60 sec @ 20-22 SR 12 sets *Record total metres Strength: Back Squat 6 Back Squat; Build to a technical 6RM *Maximum of 6 sets *Finish before there is any breakdown in technique […]

Weightlifting Clean & Jerk to heavy single 3 sets @ 90% 3 sets @ 80% 3 sets @ 70% 3 Jerk @ 60%; 3 sets Strength 3 Overhead Squat with 3 sec pause; 5 sets; Add 2.5-5kg from last week Conditioning Rowing 300m @ 26-28 Stroke Rate Rest 1 min; 10 sets *Sets should be […]

*This is not a single session. This is additional work to be completed in own time throughout the week. Weightlifting Snatch to heavy double 3 sets @ 90% 3 sets @ 80% 3 sets @ 70% 3 Snatch grip deadlift; 5 sets Strength 3 Overhead Squat with 3 sec pause; 5 sets; @ 55-65% Conditioning […]

Weightlifting Power Clean + Jerk Upto heavy single EMOM 10 @ 75% Conditioning Rowing 1000m Row; 2 sets; @ 22 stroke rate 3 min btw sets Rest 3 min 500m Row; 4 sets; @ 24 stroke rate; 1 min btw sets Rest 3 min 250m Row; 4 sets; @ 26 stroke rate 1 min btw […]