Month: December 2019

31st December 2019

Evening closed Morning – HIIT 40 sec ON – 20 Sec OFF Battle rope Hammer slam Ball Slam to Box Jump – see link Rope climb / ring row Cal – row / bike Hollow rocks GTO – 45/25

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30th December 2019

MetCon AMRAP in 20 mins 30 KB Swings – 16/12kg 20 Pistols “10 Burpee box jumps – 24/20″”” Core conditioning 3 rounds of 20 Knees to elbow 20 OH Squats – 45/35lbs 20 MB Pike sit ups

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28th December 2019

Functional Cardio EMOTM For 20 mins Odd min – Max cal row Even min – Max reps – 20m Shuttle run Mobility Splin and Ankle

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27th December 2019

Strength Sumo Deadlift @ 75 % 5-5-5-5-5 WOD 2 – team of two AMRAP in 15 mins 20 Sumo Deadlift – 225/ 155lbs 30 Wall ball shots -20/14lb

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26th December 2019

TABATA 20 sec ON – 20 sec OFF for 4 mins each Squats 1 min rest Push ups 1 min rest Sit ups 1 mis rest Pull ups Skill, Skill work with Coach Double unders

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24th December 2019

Wod – 1 8 Sets x 6 Reps BARBELL Row ( Incr Weight ) WOD – 2 AMRAP IN 13 Mins 12 Db Snatch – 50/35lbs 12 One arm Oh Lunges – 50/35lbs 30 Sec Reverse Plank Hold

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23rd December 2019

Metcon 50-40-30-20-10 reps of Good morning – 45/35lb DU FBB 21-15-9 reps of Floor chest press Ring dips Push ups

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