Friday 21st December

By |2018-12-18T19:58:36+00:00December 20th, 2018|Uncategorized|

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

Met Con:
Push up Annie
50,40,30,20,10
Double unders
Push ups

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Thursday 20th December

By |2018-12-18T19:50:51+00:00December 19th, 2018|Uncategorized|

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

Met Con:
Pairs wod
50 Hang power C&J 60/42.5kg
60 Push ups
70 Syncro squats
80 Med ball sit ups
90 Ring rows
1000m Med ball run 2 balls as usual rx weight.

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Tuesday 18th December

By |2018-12-18T04:13:00+00:00December 17th, 2018|Uncategorized|

2 Rounds For Time
10 toes to bar
12 Thrusters 52.5/35kg
10 toes to bar
12 Power Snatches
10 toes to bar
12 Push Jerks 52.5/35kg
10 toes to bar
12 Hang Squat Cleans 52.5/35kg
10 toes to bar
12 Overhead Squats 52.5/35kg

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Monday 17th December

By |2018-12-16T20:38:07+00:00December 16th, 2018|Uncategorized|

Strength:
Press 5×5
Bent over row 5×5

Met Con:
8 min AMRAP
50 pull up buy in then
3 thrusters 50/35kg
3 over the bar burpees
6 thrusters
6 over the bar burpees
9 & 9
12 & 12 etc…

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Saturday 15th December

By |2018-12-12T16:23:19+00:00December 14th, 2018|Uncategorized|

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

Met Con:
100 Box jumps 24/20″
75 Push press 40/27.5kg
50 V sits
25 Burpee pull ups
800m run

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Friday 14th December

By |2018-12-12T16:16:29+00:00December 13th, 2018|Uncategorized|

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

Met Con:
30,20,10
Deadlift 100/70kg
Dips

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Thursday 13th December

By |2018-12-12T16:10:10+00:00December 12th, 2018|Uncategorized|

Strength:
Thrusters 5×3

Met Con:
3 Bear complex 2×22.5/15kg
15 Chest to bar
6 Bear complex
12 Chest to bar
9 Bear complex
9 Chest to bar
12 Bear complex
6 Chest to bar
15 Bear complex
3 Chest to bar

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Wednesday 12th December

By |2018-12-11T20:45:29+00:00December 11th, 2018|Uncategorized|

Met Con:
The Don
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 25/20kg
66 Wall ball shots 20/14lbs
66 Burpees
66 Double unders

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