Monday 10th December

By |2018-12-09T14:09:11+00:00December 9th, 2018|Uncategorized|

Strength:
Squat 5,3,1,3,5

Met Con:
5 rds
10 kB snatch L 32/24kg
10 kB snatch R 32/24kg
15 pull ups
20 push ups

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Saturday 8th December

By |2018-12-05T15:10:12+00:00December 7th, 2018|Uncategorized|

Strength:
weighted pull up 5×5
GHD sit up 5×10 (use weight if needed)

Met Con:
50,40,30,20,10
Double unders
kB swings 28/20kg

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Friday 7th December

By |2018-12-05T15:05:36+00:00December 6th, 2018|Uncategorized|

Strength:
Thrusters 5×3

Met Con:
20,18,16,14,12,10,8,6,4,2
Pull ups
Med ball cleans
Single arm stoh 28/20kg (reps split between arms)

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Wednesday 5th December

By |2018-12-03T08:14:57+00:00December 4th, 2018|Uncategorized|

Strength:
Press 5×5
Bent over row 5×5

Met Con:
3 rds
7 deadlifts 140/95kg
7 muscle ups
Into
2 rds
14 pistol squats
14 handstand push ups
Into
21 burpee pull ups

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Monday 3rd December

By |2018-12-02T20:27:03+00:00December 2nd, 2018|Uncategorized|

Strength:
Hang power snatch 3 on the min for 10 mins

Met Con:
400m run
into
5 rds
8 OH squats 60/40kg
8 chest to bar pull ups
8 burpees
into
400m run

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