Saturday 31st January

By | 2015-01-25T19:47:02+00:00 January 30th, 2015|Uncategorized|

Strength:
Front lever x3
Muscle complex
-1 bar muscle up + 1 bar dip + 1 bar pull ups
– 2 bar muscle ups + 2 bar dips + 2 pull ups
Then 3 of each etc…
L-sit hold 90 sec total

Met Con:
‘Grace’
30 clean & jerks 60/40kg

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Friday 30th January

By | 2015-01-25T19:43:24+00:00 January 29th, 2015|Uncategorized|

Strength:
For 16 mins complete
5 squats on even mins
5 hollow pull ups on odd (change grip every set, over/under/mix/mix)

Met Con:
800m run
15 muscle ups
800m run

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Thursday 29th January

By | 2015-01-25T19:39:53+00:00 January 28th, 2015|Uncategorized|

Strength:
Hang snatch 3,3,2,2,1,1
Power clean 4×3

Met Con:
3 rds
20 burpee box jumps 24/20″
20 pull ups

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Wednesday 28th January

By | 2015-01-27T21:45:41+00:00 January 27th, 2015|Uncategorized|

Met Con:
Title Fight Gone Bad
5 rds
1 min prowler push 60/40kg
1 min DB bench press 2×28/16kg
1 min ball over shoulder 60/40kg
1 min rope walks
1 min shuttles
1 min rest

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Tuesday 27th January

By | 2015-01-25T18:40:47+00:00 January 26th, 2015|Uncategorized|

Strength:
Front Squat 8×2
Strict toes to bar 3×10

Met Con:
30 Double unders
30 thrusters 40/20kg
10 over the bar burpees
30 double unders
20 thrusters 50/30kg
20 over the bar burpees
30 double unders
10 thrusters 60/40kg
30 over the bar burpees

12 min cap

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Monday 26th January

By | 2015-01-25T18:45:05+00:00 January 25th, 2015|Uncategorized|

Strength:
2 cleans + 2 jerks x5
KB/DB press 3×5

Met Con:
30,20,10,20,30
KB swings 32/24kg
sit ups
wall balls

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Saturday 24th January

By | 2015-01-22T13:02:09+00:00 January 23rd, 2015|Uncategorized|

Strength:
For 16 mins complete
5 squats on even mins
5 hollow pull ups on odd (change grip every set, over/under/mix/mix)

Met Con:
21,15,9
Deadlift 140/95kg
Strict handstand push ups

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