Live stream session
Metcon
EMOM 30 minutes
DB reverse lunges
Renegade rows
Single leg box squats
Builder push ups
DB Step ups
V-situps
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Live stream session
10 -1
Shotcaller burpee
Weighted lateral lunges / or cossacks (L+R=1)
Core finisher
3 rounds
10 / 10 oblique side bends
20 tuck in’s (knee to chest)
40 flutters
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Live stream session
Strength:
E2MOM (10 rounds / 20 minutes)
8 devils press + 20 DU’s (jumping jacks)
8 manmakers + 20 DU’s (jumping jacks)
Metcon:
50 Burpee buy in then
40-30-20-10
Air Squats
Bench / chair dips
Sit ups
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Live stream session
Strength:
Goblet Squat 5 x 10-15 reps building
Metcon:
3 rds
50 jumping lunges
35 push ups
20 V-sits
10 DB squat snatch (scale to OH squat)
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Live stream session
Strength:
Strict Press 4 x 10-12 reps (weight depending). Double or Single arm
Metcon:
20 min AMRAP (but every minute on the minute 5 Groiners)
30 ball / toe taps
20 Situps
10 HSPU (inverted / pike push ups)
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Live stream session
S&C
3 x 3 supersets work with 1 minute rest
10 x Pendlay row / Bent over row
10 x Floor Press
Then
5 / 5 Side plank crunch
10 Side plank hip drops
Then
10 x front raises
10 x upright row
Finisher:-
30,20,10
Tuck jumps
V-situps
KB swings
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Live stream session
Metcon:- My pet rock, partner must hold KB / DB above your head
100 Double Unders
60 KB/DB Snatches
60 Burpees
60 Sumo deadlift high pull
60 Air Squats
60 Single Arm Devils Press (alternating)
60 Sit Ups
60 Goblet squats
60 Push ups
60 KB/DB Hang Cleans and jerk
100 Double Unders
RX = 22.5/15kg Dumbbell
24/16kg Kettlebell
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Live stream session
Strength:-
3 x 8-10 reps
Single arm Z Press
Metcon:- A take on the 7…..
7 rounds
7 handstand push ups / sofa / box / pike
7 double or single arm thrusters
7 knees to chest / tuck in situps
7 deadlifts
7 burpees
7 KB swings
7 pull ups (if you can or DB / BB bent over row)
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Live stream session
Metcon:-
KB routine 10 rounds
15 swings
10 snatch each arm
5 Goblet squat
50 DU’s / SU’s
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Live stream session
Strength:
TGU’s accumulate 20 quality reps
Metcon:-
3 rounds
50 air squats
40 lunges
30 HRPU’s
20 DU’s
10 pistols
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