Category: Uncategorized

18th January 2020

Fuctional cardio For 20 mins Running clock 100 mountain climbers 250 mtr row 200 mtr run 20 cal bike 1 min rest

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17th January 2020

Bench mark WOD “””Fight Gone Bad!””” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) “Box Jump, 20″” box (Reps)” Push-press, 75 pounds (Reps) Row (Calories)

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15th January 2020

Olympic Weightlifting Squat clean 3-3-3-3-3 5 mins rest FBB 15 reps x 4 sets Bent over row 15 reps x 4 sets D/B Floor chest press Stretch

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14th January 2020

Chipper Team of 2 For time: 120 DU reach (240 as team) 80 KB Swing – 24/16kg “70 Box jumps – 24/20″”” 60 HR – Push ups 50 One arm KB push press – 24/16 40 C2B pull ups 30 HS Push ups One person moving at time Mobility

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11th January 2020

MetCon AMRAP in 20 mins 10 Push ups 15 SIngle leg squats 20 Sit ups – MB Skill work Spend 15 mins on given skill by Coach

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10th January 2020

For time Team of 2 Double – Isable 30 Snatches – 135/95lbs you go I go Jump into 150 OH Single arm DB Lunges 50/35lbs Partner Stretch

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9th January 2020

HIIT 40 Sec On, 20 sec Off Battle rope box step ups Single unders Shuttle run Row / bike Hammer slam KBS

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