Saturday 5/12/15
Today’s team wod is:
10 Rounds
10 Slamball
10 Toes to bar
10m Wheelbarrow
100m weighted single arm carry (50m each arm)
10 sit ups
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Friday 4/12/15
Today’s workout of the day is:
5 rounds
100 double unders
10 Hang power snatch (50/35kg)
10 cleans
10 Shoulder to overhead
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Thursday 3/12/15
Today is a rest day or a chance to catch up on any missed workouts. You can also use today to practice some skills.
Olympic weightlifting is back on this week at 17:30 and BJJ is on as normal at 18:30.
Wednesday 2/12/15
Today’s workout of the day is:
Squat
3-3-3-3-3
then
10min AMRAP
10 push jerk 60/40kg
20 weighted lunges 60/40kg
30 Squats
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Tuesday 1/12/15
Today’s workout of the day is:
100m run
10 pull ups
200m run
20 Deadlift 70/50kg
100m run
10 Shoulder to overhead 70/50kg
200m run
20 sit ups
100m run
10 burpees
200m run
20 box jumps 24/20
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Monday 30/11/15
Today’s workout of the day is the Bossman’s birthday wod:
‘Bossman’
8 min Tabata:
DUs and Squats
Rest 2 min
8 min Tabata:
Deadlift and HPC (30/45)
Rest 2 min
8 min Tabata:
Swimmers and Plank Holds
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Sunday reading 29/11/15
Some reading for you Sunday morning coffee (hangover).
Science compares popular diets -www.theatlantic.com
What,how and why on foam rolling -www.breakingmuscle.com
How yoga helps muscular imbalances -www.yogajournal.com
Saturday 28/11/15
Todays team workout is:
In teams of 2, 1 works, 1 rests
25 min AMRAP
10 deadlifts (100/70kg)
10 over the bar burpees
100m farmers carry (20kg/15kg dumbbells)
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Friday 27/11/15
Today’s workout of the day is:
“Angie”
100 pull ups
100 press ups
100 sit ups
100 squats
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Thursday 26/11/15
Today is a rest day or a chance to catch up on any missed workouts. You can also use today to practice some skills.
Olympic weightlifting is back on this week at 17:30 and BJJ is on as normal at 18:30.
