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16th May 2019

WARM UP

EMOM 10

  • Even Mins - 40s Bike
  • Odd Mins - 40s Ski
B.

2 mins of work: 1 min rest

  • 20 pull ups into max Ski Erg Cals  
  • Complete 5 rounds 
C.

2 mins of work: 1 min rest

  • 30 TTB into max Burpees
  • Complete 5 rounds 
D.

2 mins of work: 1 min rest

  • 40 jump squats into max AB Cals 
  • Complete 5 rounds 

 

Latest workouts

- 24/06/2019

Warm UP

3 Sets:

  • 20 Cal Ski
  • 10 R. KBS
  • 12 Cossack Squats

3 sets of (with an empty barbell):

  • 5 x Snatch Grip Deadlift
  • 5 x Muscle Snatch
  • 5 x Snatch Grip Behind the Neck Push Press
  • 5 x Snatch Balance
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- 22/06/2019

Warm up

EMOM 10:

  • Min 1- 40s Ski Erg
  • Min 2- Alternate The Following For 40s
    • NPU Burpee
    • Hollow Rocks
    • Reverse Lunges
    • Prisoner Squats
    • Hand Release Push Ups
A.

EMOM 10:

  • Min 1 - 15/10 Cal Ski
  • Min 2
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- 21/06/2019

WARM UP

3 Sets:

  • 200m Run
  • 8 Single Arm DB Press (Per Arm)
  • 30s Single Leg Glute Bridge Hold (R&L)
  • 12 R. KB Swings
A.

EMOM 12:

  • Min 1- 10 Deadlifts @ 100kg/70kg
  • Min 2- 10 Bar Facing Burpees
B.

For

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