Friday 1st August

By | 2014-07-31T21:38:44+00:00 July 31st, 2014|Uncategorized|

Strength: Handstand or HS walk 5-10 mins Skin the cat 3×3 straight into max ring pull ups after the last rep. Met Con: 3 rds [...]

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Thursday 31st July

By | 2014-07-31T09:44:39+00:00 July 31st, 2014|Uncategorized|

Strength: Thruster 5,5,3,3,1,1 Plate abs 3×10 Met Con: 3 rds 25 pull ups 4 lengths OH lunge 20/15kg 25 push ups

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Wednesday 30th July

By | 2014-07-29T22:52:12+00:00 July 29th, 2014|Uncategorized|

Met Con 1: In a team of 3 Max prowler shuttles in 7 mins 50/20kg on the prowler Met Con 2: In a team of [...]

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Tuesday 29th July

By | 2014-07-29T07:55:18+00:00 July 29th, 2014|Uncategorized|

Strenght: Overhead squat 1,1,1,1,1,1,1 Round the world 3x10 Met Con: round 1 = 8 deadlifts 70/50kg 7 cleans 70/50kg 6 snatches 70/50kg 8 pull-ups 7 [...]

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Monday 28th July

By | 2014-07-27T18:47:23+00:00 July 27th, 2014|Uncategorized|

Strength: Weighted pull up 3,3,3,3,3 Perform max weighted ring dips after each set. Met Con: 500m row or 400m run 50 KB/DB thrusters 2x20/12kg 30 [...]

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Saturday 26th July

By | 2014-07-25T21:53:57+00:00 July 25th, 2014|Uncategorized|

Strength: Handstand or HS walk 5-10 mins Skin the cat 3×3 straight into max ring pull ups after the last rep. Met Con: 100 double [...]

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Friday 25th July

By | 2014-07-24T21:34:50+00:00 July 24th, 2014|Uncategorized|

Strength: Thruster 5,5,3,3,1,1 Plate abs 3×10 Met Con: 10 rds 3 deadlifts 150/100kg 6 strict ring dips 9 toes to bar

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Wednesday 23rd July

By | 2014-07-22T22:29:38+00:00 July 22nd, 2014|Uncategorized|

Strength: Front squat 5×4 Round the world 3×10 Met Con: In a pair complete 25,21,18,15,12,9,6,3 Stoh 60/40 Pull ups *partner A completes the 25's then [...]

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