Friday 1st April

By | 2016-03-30T18:49:47+00:00 March 31st, 2016|Uncategorized|

Strength:
Deadlift 5×5
Strict pull up 3×15

Met Con:
3 rds
20 wall balls
20 KB swings 32/24kg

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Thursday 31st March

By | 2016-03-30T18:46:37+00:00 March 30th, 2016|Uncategorized|

Met Con:
3 rounds
4 jerks 85/55kg
5 front squats 85/55kg
6 power cleans 85/55kg
40 calorie row
50 push ups
60 sit ups
3 mins rest

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Wednesday 30th March

By | 2016-03-29T21:17:49+00:00 March 29th, 2016|Uncategorized|

Strength:
Front squat 4×4
Power clean 3×3

Met Con:
5 rds
200m run
20 pull ups
1 length lunge walk 2×32/20kg

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Tuesday 29th March

By | 2016-03-28T20:56:31+00:00 March 28th, 2016|Uncategorized|

Strength:
4x 1 rope climbs + 3 Turkish get ups

Met Con:
10 min AMRAP
1 deadlift 140/95kg
1 muscle up
20 double unders
2 deadlifts
2 muscle ups
20 double unders
3 deadlifts
3 muscle ups
20 double unders..etc..

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Monday 28th March

By | 2016-03-27T16:28:17+00:00 March 27th, 2016|Uncategorized|

Strength:
5x Snatch pull + hang snatch + snatch (going up in weight)

Met Con:
Elizabeth
21,15,9
Squat cleans 60/40kg
Ring dips

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Saturday 26th March

By | 2016-03-25T21:24:26+00:00 March 25th, 2016|Uncategorized|

Strength:
Deadlift 5×5
ring row 3×15

Met Con:
21,18,15,12,9,6,3
Thrusters 43(42.5 in house)/30kg
Burpees

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Friday 25th March

By | 2016-03-24T21:36:52+00:00 March 24th, 2016|Uncategorized|

Conditioning:
1 mile run
Rest 2 mins
800m run
Rest 2 mins
400m run
Rest 2 mins
200m run

On completion of the conditioning go straight into the below exercises for a total time:

10 strict muscle ups
20 strict handstand push ups
30 strict pull ups
40 strict sit ups
50 push ups

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Thursday 24th March

By | 2016-03-23T21:12:19+00:00 March 23rd, 2016|Uncategorized|

Strength:
Front squat 4×4
Power snatch 3×3

Met Con:
5 rds
9 power cleans
6 front squats
3 shoulder to overhead
Rx=70/47.5kg

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Wednesday 23rd March

By | 2016-03-22T21:46:33+00:00 March 22nd, 2016|Uncategorized|

Strength:
4x 1 rope climbs + 3 Turkish get ups

Met Con:
21,18,15,12,9,6,3
push press 2×24/16kg
back squats 50/35kg
chest to bar pull ups

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