Wednesday 22nd November

By | 2017-11-19T16:12:04+00:00 November 21st, 2017|Uncategorized|

Strength:
Muscle up 3xmax
Gut buster 50reps

Met Con:
5 rds
15 db deadlifts
10 db thrusters
10 db oh lunges
Rx 2×22.5/15kg

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Monday 20th November

By | 2017-11-19T16:00:39+00:00 November 19th, 2017|Uncategorized|

Strength:
Strict chest to bar 3xmax
Single arm press 3×6 each arm

Met Con:
8 min AMRAP
3 c&j 60/42.5kg
3 strict ring dips
6 c&j
6 strict ring dips
9&9 etc

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Saturday 18th November

By | 2017-11-13T07:43:21+00:00 November 17th, 2017|Uncategorized|

Strength:
Bar muscle up 3xmax

Hero Wod:
‘Coffland’
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800m run
30 push ups

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Friday 17th November

By | 2017-11-13T07:39:46+00:00 November 16th, 2017|Uncategorized|

Strength:
Oh squat 3×5
Power snatch 3×3

Met Con:
5 rds
15 dumbbell thrusters 22.5.15kg
50 double-unders
3 rope climbs

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Thursday 16th November

By | 2017-11-16T08:14:37+00:00 November 16th, 2017|Uncategorized|

Strength:
Muscle up 3xmax
Gut buster 50reps

Met Con:
3 rds
30 DB snatch 22.5/15kg
30 Ring rows
30 squat thrusts

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Tuesday 14th November

By | 2017-10-27T08:26:21+00:00 November 13th, 2017|Uncategorized|

Strength:
Strict chest to bar 3xmax
Single arm press 3×6 each arm

Met Con:
20,18,16,14,12,10,8,6,4,2
pull ups
push up
sit ups
Squats

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Monday 13th November

By | 2017-10-27T08:25:09+00:00 November 12th, 2017|Uncategorized|

Strength:
Front squat 5×3

Met Con:
5 rds
10 deadlifts 140/95kg
15 toes to bar
20 box jumps 24/20”

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