Monday 30th June

By | 2014-06-29T20:18:08+00:00 June 29th, 2014|Uncategorized|

Strength:
For 20 mins
3 power cleans on even mins
3 ring muscle ups on odd

Met Con:
8 min AMRAP
20 over the box jumps 24/20″
20 push ups
20 double unders

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Saturday 28th June

By | 2014-06-27T21:16:56+00:00 June 27th, 2014|Uncategorized|

Strength:
Beginner:
Snatch 5×3
Intermediate & Advanced:
Snatch 2,2,2,2,1,1

Met Con:
12,10,8,6,4,2
Chest to bar pull ups
Hang power cleans 60/40kg
Stoh 60/40kg

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Friday 27th June

By | 2014-06-26T21:12:08+00:00 June 26th, 2014|Uncategorized|

Strength:
5-10 mins Handstand practice
Strict pull up 3xmax
L-sit 90 sec total

Met Con:
‘Diane’
21,15,9
Deadlift 100/70kg
Handstand push up

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Thursday 26th June

By | 2014-06-26T09:49:33+00:00 June 26th, 2014|Uncategorized|

Strength:
Clean + front squat + jerk 5×2
Squat 5×3

Met Con:
Tabata row (total m)
Into
Tabata sit ups

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Wednesday 25th June

By | 2014-06-24T22:45:00+00:00 June 24th, 2014|Uncategorized|

Met Con:
In a pair complete
10 rds
9 burpee pull ups
11 man makers 2×24/16
200m partner carry

Alternate rounds

Man maker = (holding the weights) strict burpee (push up version) into a squat clean thruster.

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Tuesday 24th June

By | 2014-06-24T11:08:42+00:00 June 24th, 2014|Uncategorized|

Strength:
Deadlift 8×2 on the min

Met Con:
100 KB swings 32/24kg
100 push ups
100 pistols
100 ring rows

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Monday 23rd June

By | 2014-06-22T18:44:42+00:00 June 22nd, 2014|Uncategorized|

Strength:
For 16 mins complete
6 push press on even mins
6 strict chest to bar pull ups on odd (use weight if needed)

Met Con:
3 rds
15 overhead squats 70/45kg
15 ring dips
15 toes to bar

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Saturday 21st June

By | 2014-06-20T22:02:12+00:00 June 20th, 2014|Uncategorized|

Strength:
5-10 mins Handstand practice
Strict pull up 3xmax
L-sit 90 sec total

Met Con:
16 min AMRAP
5 power cleans 80/55
30 oh lunges 20/10
5 ring muscle ups
30 sit ups

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