Friday 5/02/16

Today’s workout of the day is:

STRENGTH
Snatch
3-3-3
Front Squat
3-3-3
Assistance
Snatch balance
METCON
50-40-30-20-10
Wall Ball
KB SDLHP
M-10/24
F-8/16
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Wednesday 3/02/16

Today’s workout of the day:

STRENGTH
Clean & Jerk
5-5-5
Assistance***
Back Squat
5-5-5
METCON
15min AMRAP
5 Deadlift
7 HSPU
9 TTB
M-1.5 BW F-BW
Assistance***
Clean Pulls
Hang Clean

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Tuesday 2/02/16

Today’s workout of the day is:

STRENGTH
Jerk
5-5-5
Assistance**
OH Squat
5-5-5
METCON
3RFT
400m Run
20 GTOH
10 Rack Lunge
M-60F-45
Assistance
**Press/Push Press

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Monday 1/02/16

Todays workout of the day is:

STRENGTH
Snatch
5-5-5
Assistance*
Front Squat
5-5-5
METCON
21-15-9
Deadlift M-45F-30
Thruster

Assistance
Snatch Pulls

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Friday 29/01/16

Today’s workout of the day is:

STRENGTH
Thruster
5-4-3-2-1
MET CON
For Time
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch 40/30kg
Handstand Push Ups

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Thursday 28/01/16

Today’s workout of the day is a choice between Olympic lifting and gymnastics or you could do both. Olympic lifting Snatch: work up to a heavy single. Back off 5% for a single, back off another 5 % for a final single. Snatch push press+ ohs: work up to a heavy single Deficit clean pulls…

Wednesday 27/01/16

Today’s workout of the day is:

STRENGTH
Push Press
2-2-2-2
MET CON
5 Rounds for Time
50 Double Unders
25 Kettle Bell Swings 24/16kg
12 Pistol Squat
6 Burpee Broad Jump 6/4

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Tuesday 26/01/16

Today’s workout of the day is: Hero WOD T.U.P. For Time : 15-12-9-6-3 Power Clean 60/40 Pull Up Front Squat 60/40 Pull Up                   U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013, in Landstuhl, Germany, from injuries caused by an…