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3rd December 2019

WARM UP

4 Sets:

  • 10 Cal Bike
  • 5 Muscle Cleans 
  • 5 Full Grip Front Squats
  • 5 Hang Power Cleans
  • 5 Full Grip Front Squats
A.

Every 3 Mins For 18 Mins:

  • 1 Clean Pull
  • 1 Power Clean
  • 1 Clean
  • 1 Front Squat

All Sets To Be Completed @ 80% of Last Weeks Heavy Triple Power Clean.

B.

EMOM 14

  • Min 1- 15/12 Cal Ski
  • Min 2- 3 Power Clean & Jerks @ 75% of Last Weeks Heavy Triple Power Clean.
C.

For Time:

  • 5 Rounds DB DT (2 x 22.5kg/15kg)
  • 3 Rope Climbs
  • 3 Rounds DB DT (2 x 22.5kg/15kg)
  • 4 Rope Climbs
  • 1 Round DB DT (2 x 22.5kg/15kg)
  • 5 Rope Climbs
 

Latest workouts

- 14/12/2019

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
Read more

- 13/12/2019

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.

Every 5 Min For 20 Mins:

  • 400m Run
  • 10 Deadlifts @ 120kg/80kg
  • 15 Bar Facing Burp
Read more

- 12/12/2019

WARM UP

EMOM 12

  • 40s Bike
  • 40s Air Squats
  • 40s Row
  • 40s Walking Lunges
A.

Every 8 Mins For 40 Mins:

  • 50/40 Cal Bike
  • 40/30 Cal Row
Read more

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