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13th April 2019

Warm up

1000m Row 

A.

24 min EMOM

  • Max Cal Row
  • Max Jump Lunges 
  • Rest 
  • Your 'score' is the total cals on the rower 
B.

150 TTB for time: 

  • Every time you break you must do 10 HSPU 

 

C.

100 CTB for time: 

  • Every time you break you must do 15 Push Ups  

 

D.

50 Ring Dips for time: 

  • Every time you break you must do 10 GHD Sit ups  

 

 

 

Latest workouts

- 22/10/2019

WARM UP

3 sets of:

  • 5 Front Squats
  • 5 Strict Press
  • 5 Push Press
  • 5 Clean Grip OH Squats (2s Pause in Bottom Position)
  • 5 Jerks
A.

Dead Stop Front Squat

  • 5 x 6 at last weeks max weight
  • Bar must 'rest'
Read more

- 21/10/2019

Warm UP

2 sets of:

  • 400m Row
  • 10 Squats Jumps

3 sets of (with an empty barbell):

  • 5 x Snatch Grip DL
  • 5 x Snatch High Pull
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Overhead Squat
  • 5 x Snatch Bal
Read more

- 19/10/2019

Warm up

3 rounds for quality

10m walking lunge
4 wall walks
10 ring rows
10m OH plate carry duck walk (10/5kg plate)

A.

For time:

  • 10 cal Assault Bike
  • 10 TTB
  • 20 cal Assault Bike
  • 20 TTB
  • 30 cal Assa
Read more

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