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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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Sunday 12th July

By |2020-07-12T13:22:13+00:00July 12th, 2020|Uncategorized|

8 min alt EMOM
6 / 6 – Single leg box squats
12 – Split leg good mornings

8 min alt EMOM
10 – 12 Floor Press
10 – 12 – Rear delt flys

8 min alt EMOM
10 Bridges or 40 secs frog hold
40 sec dish hold

Finisher
30-20-10
Goblet squats
Russian twists with situp
Mountain climbers

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Saturday 11th July

By |2020-07-10T18:17:43+00:00July 10th, 2020|Uncategorized|

Strength:-
10 min Alt EMOM
7 Front Squat
40 secs of Pike Push ups

Metcon:-
5 rounds
20 Burpees
10 single arm DB thrusters
20 single arm snatch
10 single arm alternating devils press

 

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Thursday 9th July

By |2020-07-05T17:47:46+00:00July 8th, 2020|Uncategorized|

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

Metcon:-
3 x 4 min AMRAP’s
1 min rest between AMRAP’s
AMRAP 1 – 6 chest to floor shuttle runs & 12 Goblet Squats
AMRAP 2 – 12 DB Deadlifts & 6 broadjumps
AMRAP 3 – 15 KB swings & 15 Squat thrusts

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Tuesday 7th July

By |2020-07-05T17:46:40+00:00July 6th, 2020|Uncategorized|

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

Metcon:-
50 jump squats
100 bicycle sit ups
100 single arm oh lunges
100 Sumo deadlift high pulls
100 sit ups
50 jump squats
400m run buy out

Finisher:-
Max plank

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Monday 6th July

By |2020-07-05T17:46:07+00:00July 5th, 2020|Uncategorized|

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

Metcon:-
Andrew Barringer Birthday wod
6 Burpees
7 Power Cleans 70kg / 50kg
46 Push ups
46 Deadlift 70kg / 50kg
46 Knee to chest sit ups
46 Renegade Rows 22.5 / 15kg
6 Burpees
7 Power Cleans 70kg / 50kg

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Sunday 5th July

By |2020-07-02T13:03:45+00:00July 4th, 2020|Uncategorized|

8 min alt EMOM
6 / 6 – Bulgarian split squat
12 – Split stance deadlift

8 min alt EMOM
10 / 10 Single arm rows
10 / 10 Strict press

8 min alt EMOM
20 – Sumo Squat
10 – Walkouts

Finisher
Tabata 1
20 secs on 10 secs off x 8
Dish / hollow rocks
Arch / Superman hold
1 min rest
Tabata 2
20 secs on 10 secs off x 8
Plank knee to opposite elbow
Dish / hollow hold

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Saturday 4th July

By |2020-07-02T12:42:22+00:00July 3rd, 2020|Uncategorized|

Strength:-
10 min Alt. EMOM
1 – Walking goblet lunges
2 – Commando push ups

Metcon:-
3 rounds
15 Burpees
12 power cleans
9 Front Squats
6 STOH
RX 60 / 42.5kg

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