Thursday 1st December

By | 2016-11-30T21:54:43+00:00 November 30th, 2016|Uncategorized|

Strength:
2 Cleans and 2 Jerks x5
BB Cycling 3×10 Power Snatch

Met Con:
4 Rounds
12 Alternate KB Snatches
10 Chest to Bar Pull Ups

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Wednesday 29th November

By | 2016-11-29T21:58:49+00:00 November 29th, 2016|Uncategorized|

Strength:
Weighted Dips 5×5 + 10 unbroken Chest to Bar after each set

Met Con:
100 Double Unders
50 Toes to Bar
50 Front Rack Lunges 60kg/40kg
25 Handstand Push Ups

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Monday 28th November

By | 2016-11-27T21:46:47+00:00 November 27th, 2016|Uncategorized|

Strength:
Snatch 5×2
BB Cycling 3×10 Power Clean and Jerk

Met Con:
12 min AMRAP
12 Burpees
18 KB Swings 32kg/24kg
24 Double Unders

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Saturday 26th November

By | 2016-11-25T23:02:45+00:00 November 25th, 2016|Uncategorized|

Strength:
Strict Pull Ups 3xMax
Gymnastics Cycling 21,15,9 HSPU

Met Con:
30 Squat Cleans 70kg/47.5kg
On the minute, 3 Over the Bar Burpees

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Friday 25th November

By | 2016-11-24T22:33:40+00:00 November 24th, 2016|Uncategorized|

Strength:
2 Cleans + 2 Jerks x5
BB Cycling 3×10 Power Snatch

Met Con:
15 Min AMRAP
8 STOH 2x28kg/2x20kg KB
16 Jumping Lunges
1 Rope Climb

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Thursday 24th November

By | 2016-11-24T09:25:16+00:00 November 24th, 2016|Uncategorized|

Strength:
Weighted Dips 5×5 + 10 unbroken CTB after each set

Met Con:
5 Rounds
200m Run
20 Knees to Elbows
20 Overhead Lunges 65kg/45kg

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Tuesday 22nd November

By | 2016-11-21T21:52:54+00:00 November 21st, 2016|Uncategorized|

Strength:
Snatch 5×2
Barbell Cycling – Power Clean and Jerk 3×10

Met Con:
5 Rounds
5 Deadlifts 150kg/100kg
10 Chest to Bar Pull Ups

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Monday 21st November

By | 2016-11-20T21:02:35+00:00 November 20th, 2016|Uncategorized|

Conditioning:
In a pair alternating, each complete:
500m,400m,300m,200m,100m Rows

Met Con:
15 Min AMRAP
10 HSPU 3″deficit/rx
20 Pistol Squats
20 Sit Ups

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