Monday 21-05-2018 A: Back Squat (5 x 6 @ 70% ) 2 min rest between sets WOD Metcon (Time) 3 Rounds for Time (10 min Cap) 400m Run, 15 Thrusters @ 42.5/30kg     Tuesday 22-05-2018 A: Push Press (4 x 5 ) @ 70-75% B: Ring Rows (4  x 12 ) C: Strict Toes-To-Bar […]

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Monday 14-05-2018 WOD Metcon (Time) For Time (30 min time cap) “1 Round “”Helen”” 400m Run 21 KB Swings 12 Pull Ups 1 Min Rest1 Round of “”Kelly”” 400m Run 30 Box Jumps 30 Wall Balls 1 min Rest x 2 ”     Tuesday 15-05-2018 A: Good Mornings (3 x 10 ) B: Double […]

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Tuesday 08-05-2018 A: Deadlift (5 x 8 @ 60% ) WOD Metcon (AMRAP – Rounds and Reps) In pairs 10 min AMRAP “250/200m Row 10 Box Jump Overs 10 Front Rack KB Lunges @24’s/16’s” Alternate movements     Tuesday OLY 08-05-2018 A: Snatch Pull + Hang Snatch (6 x 1 every 90s ) B: Snatch […]

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Monday 30-04-2018 A: Deadlift (5 x 65%  ) Deadlift (3 x 75% ) Deadlift (85% x max reps) B: Deadlift (3 x 10 @ 50-55% ) every 2 mins WOD Metcon (Time) For Time “Run 400m Then 3 Rounds 20 Air Aquats 10 Burpees Run 400m “ Tuesday 01-05-2018 A: Bulgarian Split Squat (4 x […]

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Monday 23-04-2018 Back Squat (1 x max @ 85% ) “1 x 5 @ 65% 1 x 3 @ 75% 1 x 1+ @ 85% Back Squat (3 x 10 ) Then 3 x 10 @ 50-55% Rest 2 mins Go on how it felt last week, if it was easy increase to 55% if […]

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Monday 16-04-2018 WOD Metcon (Time) For time : A) 3 Rounds 50 DU’s 25 Wall Balls @9/7kg Rest 2 mins B) 3 Rounds 15 Box Jumps @ 24/20″ 15 Pull Ups/ Jumping Pull Ups Rest 2 mins C) 3 Rounds 20 Single Arm DB Hang Clean and Jerk (in sets of 5) @ 22.5/15kg 10 […]

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Monday 09-04-2018 A: Front Squat (4 x 3 @ 75-80% ) B: Wall Climb (4 x 2 ) WOD Metcon (Time) For time (10 min Cap) “12-9-6 Thrusters @ 60/40kg HSPU”     Tuesday 10-04-2018 A: RDL (4 x 10 ) B: Pull-ups (4 x 5 ) C: Kip Practice (4 x 5 ) Starting […]

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Tuesday 03-04-2018 Skill 10 min gymnastics skill work WOD Metcon (AMRAP – Reps) EMOM 8 Skill 1-5 Reps 30s DU’s Metcon (AMRAP – Rounds and Reps) “7 min AMRAP 7 Box Jumps 7 Burpees 7 Med Ball Cleans “   Tuesday OLY 03-04-2018 Strength Metcon (Weight) 20 min AMRAP Clean and Jerk – start at […]

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Monday 26-03-2018 WOD Metcon (Time) In Pairs 30 min Cap “40/30 Cal Row 40 Wall Balls 40/30 Cal Row 40 Box Jumps @24/20″” 40/30 Cal Row 40 DB Push Press @20/15kg 30/20 Cal Row 30 Wall Balls 30/20 Cal Row 30 Box Jumps 30/20 Cal Row 30 DB Push Press @20/15kg 20/10 Cal Row 20 […]

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Monday 19-03-2018 Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it. In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005. To learn more about Murph click here Tuesday 20-03-2018 […]

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