Wednesday 4.3.26
A. Strength Conditioning
5 rnds of
Min 0-2: Ladder 1/2, 2/4, 3/6....
Devil Press/ T2Bar
Min 2-3: Rest
Min 3-5: Tabata Interval Row/Ski/Bike
Min 5-6: Rest
* on every rnd continue from where you stopped
Τρίτη 3 Μαρτίου 2026
Δευτέρα 2 Μαρτίου 2026
Tuesday 3.3.26
Tuesday 3.3.26
A. Strength
Back Squat
6 sets x 5 reps @ 80%
B. Strength Conditioning
For time:
20 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots
Time cap: 12 minutes
Κυριακή 1 Μαρτίου 2026
Monday 2.3.26
Monday 2.3.26
A. Primer
Alternate Emom x 8
Odd: Kipping Swings 4-5 reps + 3-5 Strict Pull ups or Retraction Pull ups
Even: 3 Muscle Cleans + 4 Front Rack Lunges + 3 Push Press
B. Strength Conditioning
In teams of 2 (switching every rnd)
12 rnds of:
12 Front Rack Lunges (45/35kg)
12 Kipping Pull ups
Rest 2 min
8 Rnds of
8 Clean and jerks (55/45kg)
8 Ring Dips
Πέμπτη 26 Φεβρουαρίου 2026
Friday 27.2.26
Friday 27.2.26
A. Primer
Emom x 9
Exercise 1 : Weighted Hyperextensions x 12 reps
Exercise 2: Russian Twists on Landmine x 10 reps
Exercise 3: From Lunge Position Strict DB Press (6+6 reps)
B. Strength Conditioning
Every 8 minutes x 3
6 HSPU (Scale with Strict db Press)
10 Deadlifts @65-70%
6 HSPU
20 Jump over box
6 HSPU
30 Swings (24/16kg)
Τετάρτη 25 Φεβρουαρίου 2026
Thursday 26.2.26
Thursday 26.2.26
A. Strength
For Quality
Dips + Strict Pull ups
5/4/3/2/1 reps
Rest 2 min
4/3/2/1 reps
Rest 2 min
3/2/1 reps
*You can use extra weight for the above exercises
B. Strength Conditioning
For Time
10/9/8 reps (T2Bar + HPClean @60%)
30 Burpees over bar
7/6/5 reps (C2Bar Pull ups + HPClean @70%)
30 Burpees over bar
4/3/2/1 reps (Bar Muscle ups + HPClean @80%)
30 Burpees over bar
*Scale with Down and ups and V-ups or Toes to rings
Τρίτη 24 Φεβρουαρίου 2026
Wednesday 25.2.26
Wednesday 25.2.26
A. Strength
Back Squat
6 sets x 4 reps @80%
B. Strength Conditioning
For Time
1000mt Row/Ski
Followed by
33/27/21/15/9
DB Snatch (25/17.5kg)
Push Ups
Δευτέρα 23 Φεβρουαρίου 2026
Tuesday 24.2.26
Tuesday 24.2.26
A. Primer
Emom x 9
Exercise 1: 5 Muscle Cleans Tngo
Exercise 2: 8-10 reps Goblet Squats
Exercise 3: Practise DU for 40 sec or Hollow Rocks
B. Strength Conditioning
For 20 minutes alternating every minute with your partner:
3 Power Cleans (80/50kg @75%/ sub with 5 SDLHP)
18 Wall Balls
Amrap du
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