21, 18, 15, 12, 9, 6, 3
Row Cal
KB Thruster 2 x 12Kg
13:31
Chest
Back
Arms
Abs
Sunday, December 31, 2023
Saturday, December 30, 2023
MET COND + BACK SQUAT + CHEST + ARMS + ABS (JEROME)
3 Rds
400m
12 Burpee
21 KBS 16Kg
14:14
Back Squat
60Kg x 15
80Kg x 10
100Kg x 5
110Kg x 1
Chest
Arms
Abs
Monday, December 25, 2023
MET COND + BACK SQUAT + CHEST + BACK + ARMS + ABS (JEROME)
21, 18, 15, 12, 9, 6, 3
Ski Erg Cal
KBS 16Kg
9:44
Back Squat
60Kg x 21
80Kg x 15
100Kg x 9
Chest
Back
Arms
Abs
Sunday, December 17, 2023
Saturday, December 16, 2023
MET COND + BACK SQUAT + CHEST + BACK + ARMS + ABS (JEROME)
10, 9, 8, 7...1
Bike Cal
KBS 16Kg
8:13
Back Squat
50Kg x 21
70Kg x 15
90Kg x 9
Chest
Back
Arms
Abs
Saturday, December 9, 2023
MET COND + BACK SQUATS + CHEST + ABS (JEROME)
21, 15, 9 KB Thrusters 2 x 12Kg
BES 400m
10:32
Back Squat
50Kg x 21
70Kg x 15
90Kg x 9
Chest
Abs
Sunday, December 3, 2023
Sunday, November 26, 2023
MET COND + BACK + CHEST + ARMS + ABS (JEROME)
3, 6, 9, 12, 15, 18, 21
Ski Erg Cal
KBS 16Kg
10:28
Back
Chest
Arms
Abs
Sunday, November 19, 2023
MET COND + BACK + ARMS + ABS (JEROME)
21, 18, 15, 12, 9, 6, 3
Ski Erg Cal
KB Thruster 2 x 12Kg
13:45
Back
Arms
Abs
Saturday, November 18, 2023
MET COND + CHEST + SHOULDERS + ABS (JEROME)
21, 15, 9 KB Thruster 2 x 12 Kg
BES 400m
10:28
Chest
Shoulders
Abs
Wednesday, November 15, 2023
MET COND + BACK SQUAT + CHEST + ARMS + ABS (JEROME)
10, 9, 8, 7...1
Bike Cals
KB Thruster 2 x 12 Kg
10:15
Back Squat
90Kg x 5 x 2
Chest
Arms
Abs
Sunday, November 12, 2023
MET COND + BACK + CHEST + ABS (JEROME)
21, 18, 15, 12, 9, 6, 3
Ski Erg Cal
KBS 16Kg
- 10:54
Back
Chest
Abs
Sunday, October 29, 2023
MET COND + BACK SQUAT + BACK + ARMS + ABS (JEROME)
3 Rds
400m
20 Steps OHWL 10L/10R 16Kg
10 Burpee
13:59
Back Squat
100Kg x 5
110Kg x 1
Back
Arms
Abs
Saturday, October 28, 2023
PARTNER WOD + CHEST + BACK + ARMS + ABS (JEROME)
Teams of 2
10 Rds
10 Bike Cal
10 KB Thrusters 2 x 12Kg
- 13:27
10 Rds
10 Ski Erg Cal
10 KBS 16Kg
- 28:37
Chest
Back
Arms
Abs
Saturday, October 21, 2023
MET COND + BACK SQUAT + CHEST + BACK + ARMS + ABS (JEROME)
21, 18, 15, 12, 9, 6, 3
Row Cal
KBS 16Kg
- 10:35
Back Squat
100Kg x 5
110Kg x 3
120Kg x 1
Chest
Back
Arms
Abs
Sunday, October 15, 2023
MET COND + BACK SQUAT + CHEST + BACK + ARMS + ABS (JEROME)
21, 15, 9 Thrusters 40Kg
BES 400m
- 12:44
Back Squat
100Kg x 3
110Kg x 1
Back
Chest
Arms
Abs
Saturday, October 14, 2023
MET COND + CHEST + ARMS + ABS (JEROME)
5 Rds
10 Bike Cal
10 Steps Walking Lunge 2 x 12Kg KB
10 KB Thruster 2 x 12Kg
- 11:02
Chest
Arms
Abs
Friday, October 13, 2023
MET COND + FRONT SQUAT + CHEST + ARMS + ABS (JEROME)
5 Rds
10 Ski Erg Cal
10 KBS 16Kg
50 DU
- 11:15
Front Squat
80Kg x 1 x 3
Chest
Arms
Abs
Sunday, October 8, 2023
MET COND + BACK SQUAT + BACK + ARMS + ABS
5 Rds
10 Bike Cal
10 KB Thruster 2 x 12Kg
25 DU
- 11:12
Back Squat
110Kg x 1
120Kg x 1
Back
Arms
Abs
Sunday, October 1, 2023
MET COND + SNATCH COMPLEX + BACK + ARMS + ABS
3 Rds
400m
12 KBS 16Lg
21 DU
- 10:21
Snatch + Hang Snatch
45Kg x 1 x 3
Back
Arms
Abs
Saturday, September 30, 2023
PARTNER WOD + BACK SQUAT + ARMS (JEROME)
Teams of 2
10 Rds
7 Bike Cal
7 Thruser 40Kg
- 11:04
10 Rds
7 Cal Row
7 Burpee Over Bar
- 22:35
Back Squat
100Kg x 5
Arms
Sunday, September 24, 2023
PARTNER WOD + BACK + ARMS + ABS
Teams of 2 with Jerome
10 Rds
10 Ski Erg Cal
10 KB Walking Lunges 2 x 12Kg
-8:52
10 Rds
7 Bike Cal
7 Burpee
- 19:41
Back
Arms
Abs
Saturday, September 23, 2023
PARTNER WOD + BACK + CHEST + DIPS + ABS JEROME
Teams of 2 with Jerome
10 Rds
10 Bike Cal
10 KB Thruster 2 x 12Kg
Then
10 Rds
10 Cal Row
10 KBS 16Kg
- 29:10
Back
Chest
Dips
Abs
Saturday, September 16, 2023
MET COND + DEADLIFT + CHEST + BACK + ARMS + ABS (JEROME)
3 Rds
400m
15 Box Jumpover 24"
15 KBS 16Kg
12:49
DeadLift
110Kg x 3
120Kg x 1
Chest
Back
Arms
Abs
Friday, September 15, 2023
Sunday, September 10, 2023
MET COND + CHEST + BACK + ARMS + ABS (JEROME)
3 Rds
400m
15 Box Jump Overs 24"
15 KBS 16Kg
13:57
Chest
Back
Arms
Abs
Saturday, September 9, 2023
MET COND + DEADLIFT + CHEST + BACK + ARMS + ABS (JEROME)
5 Rds
10 Bike Cal
10 Steps Walking Lunges 2 x 12Kg KB
10 KB Thruster 2 x 12 Kg KB
13:16
Deadlift
120Kg x 1 x 2
Chest
Back
Arms
Abs
Sunday, September 3, 2023
MET COND + BACK SQUAT + BACK + ARMS + ABS (JEROME)
3 Rds
400m
12 Burpees
21 KBS 16Kg
12:30
Back Squat
100Kg x 3 x 2
Back
Arms
Abs
Saturday, September 2, 2023
MET COND + DEADLIFT + BACK + ARMS + ABS JEROME
3 Rds
400m
12 Burpees
21 KBS 16Kg
14:16
Deadlift
120Kg x 1 x 2
Back
Arms
Abs
Friday, September 1, 2023
MET COND + BACK SQUAT + CHEST + ARMS + ABS JEROME
21, 18, 15, 12, 9, 6, 3
Ski Erg
KB Thruster 2 x 12Kg
14:27
Back Squat
100Kg x 3 x 2
Hip Extension
x 10 x 5
Chest
Arms
Abs
Sunday, August 27, 2023
MET COND, DEADLIFT, BACK, CHEST, ARMS JEROME
21, 18, 15, 12, 9, 6, 3
Bike Cal
KBS 16Kg
12:05
Deadlift
60Kg x 5 x3
Back
Chest
Arms
Saturday, August 26, 2023
MET COND + BACK SQUAT + BACK + ARMS + ABS
21, 15, 9 Thrusters 40Kg
400m BES
12:44
Back Squat
70Kg x 20
90Kg x 10
100Kg x3
110Kg x 1
Back
Arms
Abs
Sunday, August 20, 2023
MET COND + BACK SQUAT + CHEST + BACK + ARMS + ABS (JEROME)
21, 18, 15, 12, 9, 6, 3
Ski Erg
KB Thruster 2 x 12Kg
14:55
Back Squat
60Kg x 21
80Kg x 15
100Kg x 5
110Kg x 1
Chest
Back
Arms
Abs
Saturday, August 19, 2023
Sunday, August 13, 2023
MET COND + BACK SQUAT + BACK + ARMS (JEROME)
21. 15, 9 KBS 16Kg
500m Row BES
8:50
Back Squat
100Kg x 3
Back
Arms
Saturday, August 12, 2023
MET COND + BACK SQUAT + CHEST + ARMS + ABS (JEROME)
10, 9, 8, 7...1
Bike Cal
Ski Erg
10:27
Back Squat
100Kg x 3
Chest
Arms
Abs
Wednesday, August 9, 2023
MET COND + SNATCH COMPLEX + CHEST + ARMS + ABS (JEROME)
10, 9, 8, 7...1
Bike Cal
KBS 16Kg
7:33
Snatch + Hang Snatch + OHS
35Kg x 1 x 5
Chest
Arms
Abs
Sunday, August 6, 2023
MET COND + BACK SQUAT + BACK + ARMS + ABS (JEROME)
10, 9, 8...1
Bike Cal
Ski Erg
10:45
Back Squat
100Kg x 5
110Kg x 1
Back
Arms
Abs
Saturday, August 5, 2023
BIKE SPRINTS + BACK SQUAT + CHEST + BACK + ARMS + ABS WITH JEROME
100 Bike Cal Intervals
Back Squat
100Kg x 3 x 2
Chest
Back
Arms
Abs
Sunday, July 30, 2023
Saturday, July 29, 2023
SPRINTS + BACK SQUAT + CHEST + BACK + ARMS + ABS (FIRST SESSION WITH JEROME)
400m x 1
200m x 3
Back Squat
100Kg x 3 x 2
Chest
Back
Arms
Abs
Sunday, July 23, 2023
SPRINTS + CLEAN COMPLEX + BACK + ARMS + ABS
400m x 1
200m x 2
Clean + Hang Clean
50Kg x 1 x 5
Back
Arms
Abs
Saturday, July 22, 2023
SPRINTS + SNATCH COMPLEX + CHEST + BACK + ARMS + ABS
400m x 1
200m x 3
Snatch + Hang Snatch
30Kg x 1 x 3
Chest
Back
Arms
Abs
Saturday, July 15, 2023
Sunday, July 9, 2023
SPRINTS + CLEAN COMPLEX + BACK + ARMS + ABS
400m x 1
200m x 3
Clean + Hang Clean
50Kg x 1 x 4
Back
Arms
Abs
Thursday, July 6, 2023
Sunday, July 2, 2023
Sunday, June 18, 2023
MET COND + BACK SQUAT + BACK + CHEST + ARMS + ABS
10, 9, 8, 7...1
Bike Cal
KBS 16Kg
7:59
Back Squat
80Kg x 5 x 3
Back
Chest
Arms
Abs
Friday, June 16, 2023
Friday, June 9, 2023
Sunday, May 14, 2023
Sunday, April 30, 2023
SPRINTS + BACK SQUAT + CHEST + BACK + ARMS + ABS
200m Sprints x 5
Back Squat
100Kg x 3
110Kg x 1
Chest
Back
Arms
Abs
Sunday, April 23, 2023
MET COND + BACK SQUAT + CHEST + BACK + ARMS
10, 9, 8, 7...1
Bike Cal
KBS 16Kg
7:59
Back Squat
110Kg x 3 x 2
Chest
Back
Arms
Sunday, April 16, 2023
Monday, April 10, 2023
Friday, April 7, 2023
Sunday, March 26, 2023
Sunday, March 19, 2023
ROW + SPRINTS + BACK SQUAT + BACK + ARMS + ABS
1K Row
200m x 3
100m x 1
Back Squat
100Kg x 3 x2
Back
Arms
Abs
Sunday, March 12, 2023
ROW + SPRINTS + BACK SQUAT + CHEST + BACK + ARMS + ABS
1k Row
400m x 1
200m x 4
Back Squat
100Kg x 5
110Kg x 3
120Kg x 1
Chest
Back
Arms
Abs
Sunday, March 5, 2023
Sunday, February 12, 2023
SPRINTS + BACK SQUAT + CHEST + BACK + ARMS + ABS
400m x 3
Back Squat
100Kg x 5
110Kg x 3
120Kg x 1
Chest
Back
Arms
Abs
Sunday, February 5, 2023
SPRINTS + BACK SQUAT + CHEST + BACK + ARMS + ABS
400m x 1
300m x 1
200m x 1
Back Squat
110Kg x 3
120Kg x 1
Chest
Back
Arms
Abs
Sunday, January 15, 2023
SPRINTS + BACK SQUAT + CHEST + BACK + ARMS + ABS
400m x 1
300m x 1
200m x 2
Back Squat
110Kg x 3
120Kg x 1
Chest
Back
Arms
Abs
Sunday, January 8, 2023
BIKE INTERVALS + BACK SQUAT + CHEST + BACK + ARMS + ABS
100 Cal Bike Intervals
Back Squat
110Kg x 3 x 2
Chest
Back
Arms
Abs
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