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25 12, 2016

Monday 26/12/2016

By |December 25th, 2016|Uncategorized|0 Comments

Monday 26/12/2016
Strength
5 sets
1.1.1 Full Snatch 70% of 1rm
Metcon
30-20-10
For time
Ring Pushups
Push Press
Ring Dips
Cashout
3 rounds
30 hollow rocks
30 back extension

25 12, 2016

Sunday 25/12/2016

By |December 25th, 2016|Uncategorized|0 Comments

Sunday 25/12/2016
Strength
Overhead Squats
3-3-3-3-3
*Heavier than last week ( roll lats prior )
Metcon
3 rounds for time
50 Double unders
20 DB Snatch 60/30
10 Front Squats 155/85
Cashout
Run 1 mile

24 12, 2016

Saturday 24/12/2016

By |December 24th, 2016|Uncategorized|0 Comments

Saturday 24/12/2016
” LumberJack 20 ”
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

18 12, 2016

Thursday 22/12/2016

By |December 18th, 2016|Uncategorized|0 Comments

Thursday
22/12/2016
“Gainz Day”
Back Squats
5×3 @70% of last week 3rm
Bench Press
10-10-10-10
*20 Slow and controlled banded pull apart between each set
5 rounds
1 round of Strict Cindy
15 GHD situps
Rest 90 seconds

18 12, 2016

Wednesday 21/12/2016

By |December 18th, 2016|Uncategorized|0 Comments

Gymnastics WOD
5 rounds
10 banded seated ring muscle ups ( attach the ring to the band )
Accumulated :30 L-sits
5 strict hspus
Metcon
3 rounds for time
10 squat cleans
10 burpee box jump over
Cash out
row 2000m

18 12, 2016

Tuesday 20/12/2016

By |December 18th, 2016|Uncategorized|0 Comments

Tuesday
20/12/2016
Mobility
Metcon
EMOM 30 mins
1st min : AB 10 Cals
2nd min : Row 12 Cals
3rd min : 10 Wall Balls
4th min : 20 Hollow rocks
5th min Rest

18 12, 2016

Monday 19/12/2016

By |December 18th, 2016|Uncategorized|0 Comments

Monday
19/12/2016
Oly
5 sets
1.1.1 Clean and Jerk 🏋️‍♀️ @70% of 1rm
Metcon
Partner WOD
AMRAP 20 mins
Partner A : 4 Rops Climbs
Partner B : Hand Stand Hold
Then switch
Run 400m
Partner A : 15 DB Push Press
Partner B : Goblet Hold
then switch
Row 1000m

18 12, 2016

Sunday 18/12/2016

By |December 18th, 2016|Uncategorized|0 Comments

Sunday
18/12/2016
Strength
Overhead Squats
5-5-5-5-5
Metcon
3 rounds for time
21 Deadlifts 165/105
30 situps
21 burpees over the bar

12 12, 2016

Tuesday 13/12/2016

By |December 12th, 2016|Uncategorized|0 Comments

Tuesday
13/12/2016
Mobility
Metcon
EMOM 30 mins
1st min : 12 burpees
2nd min : 12 GHD situps/T2b
3rd min : 15 Wall Balls
4th min : 15 Pullups
5th min : REST

11 12, 2016

Monday 12/12/2016

By |December 11th, 2016|Uncategorized|0 Comments

Monday
12/12/2016
“ Lift OFF “
10 mins to find
Find 1rm Clean and Jerk
Find 1 rm Snatch
Metcon
For time
30-20-10
Calories row
Pushups

19 11, 2016

Tuesday 20/11/2016

By |November 19th, 2016|Uncategorized|0 Comments

Tuesday 20/11/2016

Mobility

10 mins AMRAP
12 DB snatch
15 T2b
50 Double unders

rest

row 2k not for time

19 11, 2016

Monday 19/11/2016

By |November 19th, 2016|Uncategorized|0 Comments

Monday 19/11/2016

Strength
Push Press 5×5 75%

Metcon
21-15-9
AB/Row Cals
Hang power cleans

Core
5 rounds
10 GHD situps
20 Hollow Rocks

19 11, 2016

Sunday 18/11/2016

By |November 19th, 2016|Uncategorized|0 Comments

Sunday 18/11/2016

Strength
Front Squats
5×5 75%

Metcon
AMRAP 20 mins
Run 400m
20 burpees
20 KB swings

19 11, 2016

Saturday 17/11/2016

By |November 19th, 2016|Uncategorized|0 Comments

Saturday 17/11/2016

10×10 deficit pushup
10×10 ring rows

Metcon

10 rounds
8 Toes to Bar
10 Wall Balls

10 11, 2016

Thursday 17/11/2016

By |November 10th, 2016|Uncategorized|0 Comments

Thursday 17/11/2016

Strength
5 sets

Superset
5 Bench Press @70%
10 Chin ups

Metcon
AMRAP 7 mins
10 Sumo Deadlifts High Pull 115/65
10 Push Press 115/65

Core
Tabata situps
Rest 2 mins
Tabata hollow rocks