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Wednesday 1st May

By |2024-04-27T18:36:56+00:00April 30th, 2024|Workout Of the Day|

Strength:-
Tempo Back Squats 32X1
6 x 3

Tabata
1 min transition between movements
1 – Mountain Climbers
2 – Hang DB Clean & Push Press 22.5/15kg
3 – Bike
4 – Situps
*Score reps

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Monday 29th April

By |2024-04-27T18:33:01+00:00April 28th, 2024|Workout Of the Day|

5 rounds alternating between
Strict pull ups 4-8*
* add weight if 5 is easy or make strict C2B
Strict HSPU 4-8**
** Add deficit

3×12 Pistols

Metcon:-
100 DU’s
10 Burpee Box jumps 24/20″
20 SA DB Thruster 22.5/15kg
30 Pull ups
20 SA DB Thruster 22.5/15kg
10 Burpee Box jumps 24/20″
100 DU’s

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Saturday 27th April

By |2024-04-21T09:38:34+00:00April 26th, 2024|Workout Of the Day|

Strength:-
TGU’S – 10 mins


Partner Metcon:-
4 rounds each (8 in total)
Partner A rows 400/350m whilst partner B does
15 Wall balls 9/6kg
15 Situps
15 Deadlifts 60/40kg
15 Push ups
*score = cals

Rest 2 mins
Then 7 mins to achieve a 1RM
Clean & Jerk each

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Friday 26th April

By |2024-04-21T09:37:34+00:00April 25th, 2024|Workout Of the Day|


Strength:-
20 min alt EMOM
1 Clean + 2 STOH
8 C2B or 3-5 muscle ups*
or continued practice on pull up or muscle up skill from previous cycle

Metcon:-
21-15-9
DB Thursters 2×22.5/15kg
Burpees

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Thursday 25th April

By |2024-04-21T09:35:30+00:00April 24th, 2024|Workout Of the Day|

Tempo Back Squats 32X1
6 x 3

Quarter finals 2024 wod1
4 rounds for max reps:

1 minute of snatches 60/40kg
1 minute of rowing for calories
1 minute of dumbbell box step-ups 22.5/15kg 20″
1 minute of rest

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Tuesday 23rd April

By |2024-04-21T09:34:04+00:00April 22nd, 2024|Workout Of the Day|

Strength:-
5 rounds alternating between
Strict pull ups 4-8*
* add weight if 5 is easy or make strict C2B
Strict HSPU 4-8**
** Add deficit

3×12 Pistols

Metcon:-
7 rounds
7 Power Cleans 60/40kg
7 Over the bar burpees
7 HSPU

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