Month: September 2019

9th September 2019

For time 20 pull-ups 10 Shoulder presses 20 pull-ups 20 push presses 20 pull-ups 30 push jerks Finish with 5 lap of farmer walk – heavy After bash Coches cohice

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7th September 2019

MetCon AMRAP in 20 mins 20 Lunges 15 C2B Pull ups 20 D/B Box step ups Skill work Spend 15 mins o on given skill by Coach

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6th September 2019

Heavy day Push / Split jerk – PR 5-4-3-3-2-2-1-1-1 5 min rest 21-15-9 reps of Burpees Box jumps – 24/20lbs

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5th September 2019

HIIT 40 Sec On, 20 sec Off Battle rope Shuttle run burpees GTO Row / bike Hammer slam Knees to elbow Mobility Day 20 mins mobility with coach

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4th September 2019

Fuctional cardio EMOTM for 20 mins Even min – max rep – SU Odd mins – Max box jumps 5 min rest FBB 15 reps x 4 sets Bent over row 15 reps x 4 sets Single arm Ring row

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2nd September 2019

Strength Front Squat 3-3-3-3-3 5 min rest MetCon MetCon 4 Rounds for time: 100m Dumbbell Farmer’s Carry – Heavy 14 Handstand Push-ups, 3 Deadlifts, 70% Stretch

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