28/6/17

28/6/17

Let's get fit and chill a bit at the same time! A. 3 x 400 m sled Push @ BW with a partner Rest As Needed B. 4 Rounds of: 20 Russian Twists 10 Strict TTB 20  Hollow Rocks\ 1…

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26/6/17

26/6/17

A. EMOM X 10 min 2 Power Cleans + 2 FS building starting at #135 B. 5 RFT: 10 Power Snatches (95/65) 10 Box Jump Overs (24/20")

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25/6/17

25/6/17

A. 12 min EMOM Odd 6 HSPU Even 6-8 Strict Pull Ups or 8-10 Ring Rows B. 3 RFT of: 800m Run 12 power snatches #95/65 9 burpees

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21/6/17

21/6/17

A. AMRAP 7: Wallballs (20/14) *EOTM: 5 Deadlifts (225/155) B.  Rowing Conditioning  12 Rounds: 20 Cal Row Rest 1:00 between rounds

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20/6/17

20/6/17

A. EMOM 1-3 Clean #135/95 4-6 Snatch #135/95 B. For time: (20 min CAP) 30 Cal/ 400 m Run 30 BJ Over #24/20 30 Power Snatches #75/55 30 TTB 30 P0wer Snatch #75/55 30 BJ Over #24/20 30 Cal /…

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16/6/17

16/6/17

Remember MAX OUT FRIDAY 7PM You choose the lift, and I'll be there the guide you through it. 1 Lift only. A. Deadlift 5-3-2-1-1-1 B. 6 RFT of: 50f Sled Push @ Body Weight 50f OH KB Carry 70/50lb 200m…

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13/6/17

13/6/17

A. Build to a heavy complex of: 1 Power Clean + 1 Hang Clean + 1 Front Squat B. 4 Rounds of: 10 Front Rack DB Lunges 10 DB Thrusters 10 DB Burpees

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