Saturday 9/4/16

Today’s team workout is:

Team WOD
25min AMRAP
40ft Wheel Barrow
40ft Overhead Lunge 10/5kg
40ft Buddy Carry
40 Bumper Plate Burpee 10/5kg

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Friday 8/4/16

Today’s workout of the day is: For Time 1 Round 50m Bear Crawl 40 Front Squat 40/30kg 30 Strict Press 40/30kg 2 Rounds 40m Bear Crawl 30 Front Squat 20 Strict Press 3 Rounds 30m Bear Crawl 20 Front Squat 10 Strict Press                     Post results…

Thursday 7/4/16

Today’s workout of the day is:

Every minute on the minute for 20mins
5 KB Snatch L 24/16
5 KB Snatch R
5 Box Jump 24/20

STRENGTH
Not for Time 50 Strict Pull Ups

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Wednesday 6/4/16

Today’s workout of the day is:

STRENGTH
Back Squat 5-5-3-3 @ 80%
MET CON
3 Rounds for Time
10 Hang Cleans 60/40kg
20 Hand Release press ups
30 Double Unders (Unbroken)

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Tuesday 5/4/16

Today’s workout of the day is:

For Time:
10-9-8-7-6-5-4-3-2-1
Power Snatch 42.5/30kg
Pull Ups
Then
1-2-3-4-5-6-7-8-9-10
Overhead Squat 42.5/30kg
Knees to Elbow

Then 50 Strict Ring Dips not for time

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Monday 4/04/16

Today’s workout of the day is:

Push-Press
5-5-5-5

Metcon
8min AMRAP
15 sumo deadlift high pull (40/30)
10 burpee broad jumps

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Saturday 2/4/16

Today’s team workout is:

In teams of 2
AMRAP in 25mins

5 Press ups
10 Burpees
15 Kettlebell swings 24/16kg
Increase each exercise by 5 reps each round. One work and one rest.

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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…