Saturday 24/10/15
Today’s workout of the day is a team wod.
Teens Friday 23/10/15
Todays workout of the day is:
Strength
Front squat
Accessory
box jump
Skill
Hang snatch
Conditioning
Rowing sprints
Cash out
Coaches choice
Friday 23/10/15
Todays workout of the day is:
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STRENGTH 5-3-1 Press ASSISTANCE 15-15-15 Shoulder Taps METCON Buy in: 400m Run 30 reps of Bear Complex DL-PC-FSP-PP-BS-PP (60/40) Cash out: 400m Run |
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Thursday 22/10/15
Today is a rest day or a chance to catch up on any missed workouts from this week.
Barbell club is on at 17:30 and BJJ will start for the first time straight after at 18:30.
Teens Wednesday 21/10/15
Todays workout of the day is:
Strength
Shoulder press
Accessory
Pull ups
Skill
High hang snatch
Conditioning
Death by 10m bear crawl
Cash out
Coaches choice
Wednesday 21/10/15
Todays workout of the day is:
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STRENGTH 5-3-1 Squat ASSISTANCE Reverse Lunge 10-10-10 METCON 15 min AMRAP 10 Burpee Box Jump (20/24) 10 STOH (40/60) 10 Pull Up |
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Tue 20/10/15
Todays workout of the day is:
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STRENGTH 5-3-1 Bench/Floor Press ASSISTANCE 15-15-15 Dips/Tri Ext METCON 21-15-9 Power Clean (60/40) TTB (15min Time Cap) |
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Teens Monday 19/10/15
Todays workout of the day is:
Strength
Deadlift
Accessory
Lunges
Skill
High hang snatch
Conditioning
21 Hang power snatch
5-10-15-20m shuttle
15 Hang power snatch
5-10-15-20m shuttle
9 hang power snatch
5-10-15-20m shuttle
Cash out
Coaches choice
Monday 19/10/15
Todays workout of the day is:
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STRENGTH 5-3-1 Deadlift (Up to 95%) ASSISTANCE 15-15-15 GHD sit up METCON 3 RFT 1 min DUs 30 sec Squat 1 min Plank Hold 30 sec Mountain Climbers 30 sec Rest |
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Saturday 17/10/15
Todays workout of the day is a team wod: Come down, workout, drink coffee and cheer the Bossman on while he does 1000 Burpees for charity. B4B WOD 30 min AMRAP 10 Burpee 10 HPC (25/40) 10 Wall Ball (6/9) 1 work 1 rest The Bossman: 1000 Burpee for time. Post results to…