10th December 2019
Strength Back Squats @ 75 % 5-5-5-5-5 ARMRAP in 15 mins 5 dumbbell push jerks – 50/25lb “7 box jumps – 30/24″””
Read More9th December 2019
Metcon AMRAP in 12 mins 3 weighted pull-ups 6 push-ups on dumbbells 9 dumbbell squats FBB 21-15-9-6-3- reps of Barbll curls Bench Dips Hammer curls Close push ups
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5 rounds for time of: 30 wall-ball shots 30 box jumps 20/14 & 24/20” — Core conditioning 3 rounds of 20 V sit ups 20 Leg raises 20 Sec – L hang 40 Alt heal touch
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Strength Deadlift @ 75 % 5-5-5-5-5 Skill, Skill work with Coach Muscle ups if you dont have MU work on Pull ups 10 mins Mobility Spline and shoulder
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FBB 21-15-9 – rep of Ring rows Bent over rows Barbell shurgs 5m rest WOD 2 – team of two 3 Rounds of 60 sec HS Hold each 60 W. Lunges- DB, One arm Up 60 Burpees
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Weightlifting Split / Push jerk @ 85 % 2-2-2-2-2-2 Core conditioning 3 rounds of 50 Mouintan climber 20 sec – L sit 20 MB Pike sit ups 20 MB Russian Twist 1 Min plnak
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MetCon 3 rounds for time of: 20 strict pull-ups 40 push-ups 60 squats 400 sinlges 15 mins Mobility Hip and shoulder
Read More28th November 2019
Strength 10-8-6-4-2 reps Bench press 5 min rest 5 rounds of 12 toes to bar 1 min plank 12 Knees to elbow 30 Hollow rocks
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