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Sunday 19th July

By |2020-07-12T19:25:21+00:00July 18th, 2020|Uncategorized|

Zachery Tellier
10 burpees

10 burpees
25 Push ups
50 Lunges

10 burpees
25 Push ups
50 Lunges
100 Situps

10 burpees
25 Push ups
50 Lunges
100 Situps
150 Air Squats

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Saturday 18th July

By |2020-07-12T19:24:47+00:00July 17th, 2020|Uncategorized|

Strength:-
10 min Alt EMOM
1 – 15 KB swings
2 – 12 Regional lunge

Metcon:-
In a pair complete 12 rds (alternating rds)
7 power cleans
5 stoh
7 front squats
4 lengths shuttle run
RX:-65/45kg

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Friday 17th July

By |2020-07-12T18:10:52+00:00July 16th, 2020|Uncategorized|

Strength:-
5 sets Split squats x 6-8 reps on each side

Metcon:-
4 rounds
400m run
15 DB Curtis P’s (1 squat clean+1 front lunge left + 1 front lunge right + Push Press)
20 Push ups

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Thursday 16th July

By |2020-07-12T18:10:10+00:00July 15th, 2020|Uncategorized|

Strength:-
3 sets of TGU’s x 5 reps on each side

Metcon:-
20 min EMOM
1 – Chest to floor shuttle run
2 – KB swings
3 – Situps
4 – Jump squats
5 – Rest

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Wednesday 15th July

By |2020-07-12T18:09:32+00:00July 14th, 2020|Uncategorized|

Strength:-
3 sets of single leg RDL’s x 12 reps on each leg

Metcon:-
30-20-10-20-30
DB Deadlifts 2×22.5/15kg
Situps
Med ball cleans
*100m run between sets (at TAG, run around the building)

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Monday 13th July

By |2020-07-12T18:05:33+00:00July 12th, 2020|Uncategorized|

Strength:-
4 x 6-10 Bent over rows (barbell or KB / DB, or even SA).

Metcon:-
21-15-9
Squat Cleans (barbell / double KB / DB)
Push ups
RX:- 60/42.5kg

Coaches choice core finisher

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