Monthly Archives: November 2024

Warm up3R:200m Row20 Glute bridges20 push ups 3×1 Sumo Deadlift @ 95, 100, 100KG3×1 Bench Press @ 65. 66, 67.5 3 Rounds:Max Cable Rows @25/6plates @12,10,8Max Dips @15, 12, 10 Conditioning100 Wall Balls @9kg @(9mins 24 secs)50 Burpee Broad Jump … Continue reading →

Zercher reverse lunges 12-8-6-4 @ 45-52-56-60(1) Ring rows elevated 30″ @ 12,11,11,10 12 rounds x 500m row Total time 37:24 , 26:24 working time, Avg 2:12/500m

3x20m Sled Push Unbroken @150, 160, 165kg (last round rested 3 times0 3x20m Sled Pull @ 100, 110, 120kg 16M EMOM60s Ski (cals) @13,13,12,1260s Walking Lunges @20kg @17,17,16,17m60s Burpee Broad Jump @12,13,12,10m60s Rest

Deadlift 3-2-1 @ 90-100-105Bench Press 3-2-1-3-2-1 @ 60-62-65-62-65-66(f) Barbell Good Morning 3×20 @20kgDB Push Press 3x Max @18kg DBs @12,10,8