Month: October 2019

31st October 2019

HIIT EMOTM FOR 20 MINS Even – 6 Power snatch – 95/55lbs “Odd – 12 Box jumps – 24/20″”” Mobility Day 20 mins mobility with coach

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30th October 2019

Met Con 5 RFT 6 Bar Muscle ups 12 Front squats 18 Push ups – HR Core attack 4 rounds of 15 MB sit ups 15 Leg raises 30 Heal touch ( side) 1 mins plank

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29th October 2019

Bench press 5×10 Build up by 3-4 set @ 85% AMRAP 10 mins 10 Thrusters – 95/55lbs 10 Bar facing burpees

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28th October 2019

Gym is closed for morning classes Evening regular classes WOD Push press 1-1-1-1-1 Build up by 3-4 set @ 85% 5 min rest MetCon 10 mins AMRAP 20 DB Snatch 20 AIr squats 5 Strict pull ups

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25th October 2019

Team WOD – 3 girls ( team of two) Grace 30 Clean n jerk – 135/95 3 mins rest Diane 21-15-9 reps of Deadlfit – 225/115 HSPU 3 min rest CIndy – 10 mins 5 pull ups 10 push ups 15 squat

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24th October 2019

Tabata 20 sec on 10 sec Off x 4 mins Tyre flip ball slam GTO KBS Shuttlre run Battle rope Mobility Day 20 mins mobility with coach

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23rd October 2019

50-40-30-20-10 resp of WBS – 20/14lbs 25-20-15-10-5 reps of TTB Core attack 4 rounds of 30 Hollow rocks 20 Back extn 15 side bridge – each 1 mins plank

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22nd October 2019

Death by front deadlift @ 75 % of 1PR 1st min 1 DL, 2nd Min 2 DL 3rd min 3 DL .. so on till fail FBB 21-15-9 reps of Barbell biceps curls Dimond push ups 1 mins rest 21-15-9 reps of D/B hammer curls Bench / Ring dips

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