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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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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23/6/17

23/6/17

"Funky Friday" A. 5 RFT:  8 DB Power Snatches (100/70) (4/side) 12 Burpee Box Jump Overs (24/20") B. For Quality 8 Rounds (20 sec. on 10 off) Tabata: Hollow Hold B. For Time: 2x 400m D-Ball/ Sandbag  Carry While Partner…

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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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