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So far alex has created 2488 blog entries.

Tuesday 9th July

By |2019-07-08T19:34:03+00:00July 8th, 2019|Uncategorized|

Strength:
Strict chin ups 5x max reps
Strict toes to bar 3×10

Met Con:
For 24 minutes
Min 1 = 45 sec med ball sit ups
Min 2 = 45 sec burpees
Min 3 = 45 sec dish hold
Min 4 = 45 sec KB swings 28/20kg
Repeat until the time runs out.

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Monday 8th July

By |2019-07-07T23:03:25+00:00July 7th, 2019|Uncategorized|

Strength:
Strict handstand push up 5×5-10
Dish hold 5×20+ sec

Met Con:
12 min AMRAP
6 squat cleans 60/42.5
6 chest to bar pull ups
6 stoh 2x 32/24kg

On completion of the met con achieve a max 5rm DL within 3 mins (15 mins on the running clock including the amrap).

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Friday 5th July

By |2019-06-21T21:47:26+00:00July 4th, 2019|Uncategorized|

Strength:
Push press 6×3

Met Con:
For 25 mins complete
Min 1 45 sec wall balls
Min 2 45 sec alt KB C&J (swinging) 28/20kg
Min 3 45 sec pull ups
Min 4 45 sec box jumps 24/20″
Min 5 45 sec plank
cycle through until the time runs out

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Wednesday 3rd July

By |2019-07-02T06:28:30+00:00July 2nd, 2019|Uncategorized|

Strength:
Strict chin ups 5x max reps
Strict toes to bar 3×10

Met Con:
7 rds
7 squat cleans 60/42.5kg
7 chest to bar pull ups
7 burpees

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Tuesday 2nd July

By |2019-07-02T09:14:29+00:00July 1st, 2019|Uncategorized|

Strength:
Strict handstand push up 5×5-10
Dish hold 5×20+ sec

Met Con:
10 dumb bell thrusters 22.5/15kg
2 burpees
100 double unders
8 dumb bell thrusters 22.5/15kg
4 burpees
80 double unders
6 dumb bell thrusters 22.5/15kg
6 burpees
60 double unders
4 dumb bell thrusters 22.5/15kg
8 burpees
40 double unders
2 dumb bell thrusters 22.5/15kg
10 burpees
20 double unders

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Monday 1st July

By |2019-06-21T21:11:45+00:00June 30th, 2019|Uncategorized|

Strength:
5x Power snatch + squat snatch + hang snatch

Met Con:
3 rds
400m run
30 DB snatch 22.5/15kg
10 chest to bar pull ups

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