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19th October 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 Assault Bike 
  • 30 TTB
  • 20 cal Assault Bike 
  • 20 TTB
  • 10 cal Assault Bike 
  • 10 TTB
B.

6 rounds 

  • 8 Push Press (60/40)
  • 16 Bar facing burpees 
C.

3 rounds 

  • 30sec hollow
  • 20 sit ups 
  • Rest 45 secs 

Latest workouts

- 20/11/2019

WARM UP

EMOM 12

  • Min 1- 40s Plank Position (Straight Arms)
  • Min 2- 40s Ski
  • Min 3- 40s Assault Bike
A.

Deadlift:

  • 4 x 7 at last weeks max weight
  • 30 sec hollow rocks after each set
  • Rest as needed
B.
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- 19/11/2019

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.

E3MOM for 18

  • 1) 4 Front Squats + 1 Split Jerk
  • 2) 20/15 Cal Assault Bi
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- 18/11/2019

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
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