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Thursday 30th September

By |2021-09-19T13:38:11+00:00September 29th, 2021|Uncategorized|

Strength:-
5 x 3 Hang Power Clean @ 85% run as E2MOM

5 x 3 Overhead Squat @ 80%+ run as E2MOM

Met Con:
3x 3 min AMRAP’s with 1 mins rest between
1: Max Reps Clean & Jerk 80/50kg
2: 5 C2B + 5 dips + 5 push ups
3: 400m run + max sit ups

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Wednesday 29th September

By |2021-09-19T13:37:31+00:00September 28th, 2021|Uncategorized|

Strength:-
3 rounds
8 Seated KB Z Press
10 Barbell bicep curls
12 Banded lat pull downs

Metcon:-
3 rounds
500m row
21 OHS 60/40kg
15 Pull ups
9 Box jumps 20/24

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Tuesday 28th September

By |2021-09-19T13:36:39+00:00September 27th, 2021|Uncategorized|

Strength:-
Straight leg deadlift 5 x 5 at 75-80% run as an E2MOM

Weighted pull ups 3 x 5

Sprint Metcon:-
45/30 Cal bike ideally (750/600m Row)
20 Front Rack Lunges 50/35kg
10 Burpee jump to target

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Monday 27th September

By |2021-09-27T08:44:41+00:00September 26th, 2021|Uncategorized|

Strength:-
8 sets
Every 90 seconds all @ 80%
1 hang power snatch + 1 hang squat snatch

3 x 3 Snatch pulls

Metcon:-
5 rounds every 3 minutes – rest to the top of the 3 min window
250m / 200m Row
10 power cleans 60/42.5kg

 

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Saturday 25th September

By |2021-09-24T09:56:48+00:00September 24th, 2021|Uncategorized|

Strength:-
3 x 3 – 5 Kipping Ring Muscle ups

Twinnies Birthday Pairs Wod:-
3 rounds
400m Run (together)
30 Syncro burpees
20 Pull ups
10 KB Swings 24/16kg

If time – max synrco situps to 15 min mark

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Friday 24th September

By |2021-09-19T13:32:56+00:00September 23rd, 2021|Uncategorized|

Strength:-
5 x 3 Hang Power Clean @ 85% run as E2MOM

5 x 3 Overhead Squat @ 80%+ run as E2MOM

 

Metcon:-
10 min EMOM
4 C2B
8 KB swings 32 / 24kg
12 Air squats

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Thursday 23rd September

By |2021-09-19T13:29:20+00:00September 22nd, 2021|Uncategorized|

Strength:-
3 rounds
8 Seated KB Z Press
10 Barbell bicep curls
12 Banded lat pull downs

Metcon:- Fight Gone Bad
3 rounds for total reps
1 – Wall ball 6/9kg
2 – Sumo deadlift high pulls 35/25kg
3 – Box jumps 24/20
4 – Push press 35/25kg
5 – Row
6 – Rest

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Wednesday 22nd September

By |2021-09-19T13:28:38+00:00September 21st, 2021|Uncategorized|

Strength:-
Straight leg deadlift 5 x 5 at 75-80% run as an E2MOM

Weighted pull ups 3 x 5

Metcon:-
3 rounds
10 Overhead Squats 60/42.5kg
50 Double unders

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Tuesday 21st September

By |2021-09-19T13:27:22+00:00September 20th, 2021|Uncategorized|

Strength:-
8 sets
Every 90 seconds all @ 80%
1 hang power snatch + 1 hang squat snatch

3 x 3 Snatch pulls

Metcon:-
30 Toes-to-Bar
40 DB Snatch 22.5/15kg
50 DB Box Step Overs 2 x 22.5/15kg + (24/20”)
40 DB Snatch 22.5/15kg
30 Toes-to-Bar

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