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Wednesday 1st December

By |2021-11-30T20:19:23+00:00November 30th, 2021|Uncategorized|

Strength:-
3 x 1 building in weight
Muscle Snatch + Snatch Balance + Overhead Squat

6 x 1 Hang Snatch + 2 Snatch

Metcon:-
20-16-12-8-4
Front Squat 60/42.5kg
Toes to Bar
*perform 3 wallclimbs between each round

Core finsher: partner abs

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Tuesday 30th November

By |2021-11-27T18:27:58+00:00November 29th, 2021|Uncategorized|

Strength:-
2 Rope Climbs
6 Strict Toes to Bar
9 Pistols
12 Weighted Russian Twists

100 Double Unders
100 KB Swings 24/16kg
80 Double Unders
80 Air Squats
60 Double Unders
60 Single arm KB hang C&J 24/16kg
40 Double Unders
40 Push ups
20 Double Unders
20 Situps

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Monday 29th November

By |2021-11-29T14:01:06+00:00November 28th, 2021|Uncategorized|

Strength:-
Bear Complex
10 min EMOM
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
*not a thruster

Metcon:-
21-15-9
DB FRAN
DB Thrusters 2 x 22.5/15kg
Pull ups

Rest 3 minute

into 21-15-9
Cal Row
Burpees

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Saturday 27th November

By |2021-11-21T17:14:34+00:00November 26th, 2021|Uncategorized|

Strength:-
7 x 1 Clean & Jerk

Metcon:- In teams of 2 YGIG
16 rounds (8 each)
1 Power Clean
2 Front Squats
3 STOH
4 Burpees over the bar
RX:- 70 / 50kg

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Thursday 25th November

By |2021-11-25T09:20:27+00:00November 24th, 2021|Uncategorized|

Strength:-
3 x 1 building in weight
Muscle Snatch + Snatch Balance + Overhead Squat

6 x 1 Hang Snatch + 2 Snatch

Metcon:-
10 min AMRAP
30 Wall balls
20 Double Unders
10 Pull ups

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Wednesday 24th November

By |2021-11-25T09:19:09+00:00November 23rd, 2021|Uncategorized|

Strength:-

E3MOM for 12 minutes
1 – 3 Strict RMU
6 Strict HSPU
8 Pistols
10 Weighted Medball Situps

Metcon:-
Every 3 minutes for 15 minutes
8/12 Cal Assault bike or 17/12 Row
10 Toes to Bar
10 Burpees
5 Goblet Squats 24/16kg

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Tuesday 23rd November

By |2021-11-21T17:06:26+00:00November 22nd, 2021|Uncategorized|

Strength:-
Bear Complex
10 min EMOM
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press
*not a thruster

Metcon:-
12 min AMRAP
9 Box Jumps 30/24
9 Push Press 50/35kg
12 Sumo Deadlift High pull 32/24kg

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Monday 22nd November

By |2021-11-21T17:05:33+00:00November 21st, 2021|Uncategorized|

Strength:-

4 x 6 Strict Chin Ups (add weight if easy)

10 minutes handstand practice / handstand walking practice

Sam’s Birthday Partner Wod:-
Buy in 40 cal row or bike (both must do 20 cals each)
then 2 rounds
11 Strict HSPU
19 Squat Cleans 60/40kg
11 Chest to Bar pull ups
19 Squat Cleans 60/40kg
then
Cash out 40 cal row or bike (both must do 20 cals each)

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