Thursday 17/03/16

Today’s workout of the day is:

EMOM for 12mins
5 sit-ups
15m bear crawl
5 back ext

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Happy St. Patricks Day. Gym is open from 10:00 – 13:00.

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Wednesday 16/03/16

Today’s workout of the day is:

10-9-8-7-6-5-4-3-2-1
Clean and jerk (60/40kg)
Complete 1 round of “Mary” between each set.

**”Mary” **
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

hspu

 

 

 

 

 

 

 

 

 

 

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Monday 14/03/16

Today’s workout of the day is:

10 rounds for time:
10 thrusters (40/30kg)
10 ring Press ups (rings must be set 6″ of floor)

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Saturday 12/03/16

Today’s team workout is:

Run 800m
100 Burpees
50 Front Squats (80/50kg)
Run 400m
50 Pull-ups
25 Overhead Squats (60/40kg)
Run 800m
100 Thrusters (40/30kg)
50 Knees to elbows

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Tuesday 8/03/16

Today’s workout of the day is:

Walking lunges with bar in front rack position
10-10-10-10-10

Then
Not for time:
100 sit ups
100 back ext
50 strict pull ups
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Monday 7/03/16

Today’s workout of the day is;

5 rounds for time:
3 rope climbs
10 handstand press ups
21 overhead walking lunges 20/15kg plate
400m run

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