Monday 1/02/16

Todays workout of the day is:

STRENGTH
Snatch
5-5-5
Assistance*
Front Squat
5-5-5
METCON
21-15-9
Deadlift M-45F-30
Thruster

Assistance
Snatch Pulls

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Friday 29/01/16

Today’s workout of the day is:

STRENGTH
Thruster
5-4-3-2-1
MET CON
For Time
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch 40/30kg
Handstand Push Ups

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Thursday 28/01/16

Today’s workout of the day is a choice between Olympic lifting and gymnastics or you could do both. Olympic lifting Snatch: work up to a heavy single. Back off 5% for a single, back off another 5 % for a final single. Snatch push press+ ohs: work up to a heavy single Deficit clean pulls…

Wednesday 27/01/16

Today’s workout of the day is:

STRENGTH
Push Press
2-2-2-2
MET CON
5 Rounds for Time
50 Double Unders
25 Kettle Bell Swings 24/16kg
12 Pistol Squat
6 Burpee Broad Jump 6/4

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Tuesday 26/01/16

Today’s workout of the day is: Hero WOD T.U.P. For Time : 15-12-9-6-3 Power Clean 60/40 Pull Up Front Squat 60/40 Pull Up                   U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an…

Monday 25/01/16

Today’s workout of the day is:

STRENGTH (weigh yourself)
Back Squat
5x Max Reps @ Bodyweight
MET CON
10min AMRAP
7 Deadlift (Bodyweight)
10 D/B Single Arm Thruster 20/15kg
12 Jumping Lunges

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Friday 22/01/16

Today’s workout of the day is:

STRENGTH
Front Squat 5-5-5-5
MET CON
For time:
21-15-9 Chest to Bar Pull Ups
15-12-9 Push Jerk 70/50
200m Run

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