Friday 1/4/16
Today’s workout of the day is:
4 Rounds
20 Box Jump Overs 24/20″
15 T2B
10 Power cleans (60/40)
5 Front squats (60/40)
200m run
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Thursday 31/03/16
Today’s workout of the day is:
EMOTM for 10mins
10 toes to bar
Rest 2 mins
EMOTM for 8mins
8 chest to bar pulls ups
Rest 2mins
EMOM for 6mins
6 HSPU (strict)
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Wednesday 30/03/16
Today’s workout of the day is: Snatch 1-1-1 Clean and Jerk 1-1-1 This will be done to a competition format. Warm up then state the weight you will start on. You will have 3 attempts only. 1 missed lift is one attempt gone. Snatch will be done first and then warm up for clean and…
Tuesday 29/03/16
Today’s workout of the day is:
3 Rounds for time
15 Deadlift 100/70kg
30 Wallball 10/8kg
60 Double unders
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Monday 28/03/16
Today’s workout of the day is:
AMRAP in 15mins
2 Rope Climbs
4 Front Squat (80/60kg)
8 KB Swing (32/24kg)
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Saturday 16/03/16
Today’s team workout is:
“The Zoe”
In teams of 2 perform:
88 Deadlifts(100/60kg)
88 double unders
88 Power cleans (40/30kg)
88 box jumps (24/20)
88 hang power snatch
88 Sit ups
88 Push press
88 pull ups
88 wallball (10/8kg)
88 press-ups
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Friday 25/03/16
Today’s workout of the day is:
The final open workout 16.5
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Thursday 24/03/16
Todays workout of the day is:
AMRAP in 15mins
1 rope climb
400m run
30 squats
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Wednesday 23/03/16
Today’s workout of the day is:
5 snatch (30/20kg)
10 ring dips
4 snatch (40/25kg)
15 ring dips
3 snatch (50/30kg)
20 ring dips
2 snatch (60/35kg)
25 ring dips
1 snatch (70/40kg)
30 ring dips
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Tuesday 22/03/16
Today’s workout of the day is:
Thruster
3-3-3-2-2-1-1-1
Then play around with Skin the cats. Aim for 10 slow and controlled reps. Break as needed.
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