Wednesday 22nd October

By |2014-10-21T20:25:37+00:00October 21st, 2014|Uncategorized|

Hang power clean 5×4
Front squat 4×4

Met Con:
In a pair
Partner A
15 power snatches 60/40kg
200m run
Partner B
15 power snatches
200m run
Continue alternating rounds dropping the power snatches by 3 reps each round.

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Tuesday 21st October

By |2014-10-21T07:16:33+00:00October 21st, 2014|Uncategorized|

Front Lever 3×10+sec holds
Chest to rings pull ups 1xmax

Met Con:
As requested by Tom
66 Deadlifts 50/35kg
66 Box jump 24/20″
66 Kettlebell swings 24/16kg
66 Knees to elbows
66 Sit ups
66 Pull ups
66 Thrusters 30/20kg
66 Wall balls 9/6kg
66 Burpees
66 Double unders

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Saturday 18th October

By |2014-10-17T21:24:08+00:00October 17th, 2014|Uncategorized|

Pause snatch 6×2
Deadlift 5rm

Met Con:
15 min AMRAP
5 KB C&J 2x32kg
1 length oh lunge walk 20/10kg
15 pull ups
1 length oh lunge walk 20/10kg

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Friday 17th October

By |2014-10-16T20:58:49+00:00October 16th, 2014|Uncategorized|

L-sit 90 sec total
Strict handstand push up 5×5

Met Con:
3 rds
20 stoh 60/40kg
5 rope climbs
800m run

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Thursday 16th October

By |2014-10-15T21:03:30+00:00October 15th, 2014|Uncategorized|

Hang power clean 5×4

Met Con:
For 20 mins complete
2 front squats on even mins
5-12 toes to bar on odd

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Wednesday 15th October

By |2014-10-14T20:59:51+00:00October 14th, 2014|Uncategorized|

Front Lever 5×5-10sec holds
Chest to rings pull ups 4×8

Met Con:
12 min Partner AMRAP
3 ball to shoulder 60/40kg
3 Handstand push ups
While partner B
Holds a handstand
Holds the ball (on shoulder)
Then swap over
Continue for the reps 6,6/9,9etc

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Tuesday 14th October

By |2014-10-13T21:03:48+00:00October 13th, 2014|Uncategorized|

Squat 5×3
Push press 3×6

Met Con:
100 pull ups
*on the min inc the first perform 10 push ups

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Monday 13th October

By |2014-10-12T20:49:03+00:00October 12th, 2014|Uncategorized|

Skin the cat 3×5
Muscle up into max ring dips x3

Met Con:
10 min AMRAP
10 burpee box jumps 24/20″
10 cleans (squat) 70/50kg

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