Wednesday

Wednesday September 23rd 1. AMRAP 3 mins X 4 25 Double Unders 8 DB deadlifts (50/35#) 25 Double Unders 4 DB Thrusters (50/35#) Rest 3:00 between AMRAPS 2. extra: In as few sets as possible, walk 200m with an empty bar overhead, in your snatch...

Tuesday GAINZ

Hopefully you all consumed some muscle building protein after today’s workout. Muscular overload is the perfect opportunity to grow your muscles. Tomorrow will be a whole lot of cardio.  Might as well balance the week out, so far. Continuous power snatches, for a...

Swolebraham Lincoln

Monday September 21st  1. 3 rounds Max reps bodyweight back squats Rest 3:00 2. 21-15-9 DB Bench Press DB Strict Press DB Hang Power Cleans DB Weights: Two 50/35s

Friday cardio day

what a heavy loaded week!! I hope you are all eating and sleeping properly to recover from all of the work we’ve done this week. Tomorrow you can ‘rest’ by way of cardio, haha Friday September 18 1. Deadlift 10-10-10 2. 3 Rounds 800m run 4:00 Row/bike as...

Dumbbells Galore

If you love Dumbbells, then tomorrow is your day!! Thursday September 17th 10 Rounds 10 DB step ups * 8 DB Hang Snatches * 6 DB Push Jerks * 4 DB Thrusters ** 2 Devil’s Presses ** DB weight (50/35#) / Box Height 24/20” * 1 DB ** 2...