Wednesday 22 June 2016
Today’s workout of the day is:
Squat
3-3-3-3-3
Then
Run 1000 meters
100 Push-ups
10 Snatch, (60/40kg)
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Tuesday 21 June 2016
Today’s workout of the day is:
4 Rounds:
21 Hang Power Cleans (40/30kg)
18 KB Swings (24/16kg)
15 Pull-ups
12 Burpees
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Monday 20 June 2016
Today’s workout of the day is:
15-12-9
OH Squats (55/35kg)
Weighted Situps (20/15kg)
15-12-9
HSPU
Weighted Situps
15-12-9
OH Squats
HSPU
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Saturday 18 June 2016
Todays team workout is:
In teams of 2:
As far as possible in 25mins climbing 5-10-15-20……..
Hang power snatch (40/30)
Burpees
Front rack lunges
Run 200m after each round.
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Friday 17 June 2016
Today’s workout of the day is:
100 squats
2 muscle-ups
80 squats
4 muscle-ups
60 squats
6 muscle-ups
40 squats
8 muscle-ups
20 squats
10 muscle-ups
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Thursday 16 June 2016
Today’s workout of the day is:
EMOM for 20mins
Odd minutes: Max L-sit
Even minutes: 5 strict pull ups
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Wednesday 15 June 2016
Today’s workout of the day is:
AMRAP 15min
2 Rope Climbs
4 Front Squat (90/60kg)
8 KB Swing (32/24kg)
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Tuesday 14 June 2016
Today’s workout of the day is: EMOM for 15 mins. 5 waves of: 3 cleans 80% 2 Cleans 85% 1 clean and jerk 90% (percentage taken of power clean max from a couple of weeks ago) Then 4 rounds 50 double unders 25 floor press (60/40kg) …
Monday 13 June 2016
Today’s workout of the day is:
45 deadlifts (100/70kg)
45 HSPU
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Saturday 11 June 2016
Today’s team workout is: In teams of 2 Filthy 100 100 Box jump, 24 inch box 100 Jumping pull-ups 100 Kettlebell swings, 1 pood 100 Walking Lunge, 100 Knees to elbows 100 Push press, 20kg 100 Back extensions 100 Wall ball shots, 10kg 100 Burpees 100 Double unders Post…