Monday 18th December

December 17th 2017 BY James Tait NO COMMENTS

5 x 5min   A) 5 per side DB Snatch 30/20 20/15 10/7.5   B) Prowler drags (face the prowler, walk backwards) (CFAE) Banded partner bear crawl (CFA)   C) Reverse hypers laying prone on boxes Add band or light weight between feet. Don’t hyper extend! Sets of 10   D) Odd object zercher bag lunge […]

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Sunday 17th December

December 16th 2017 BY James Tait NO COMMENTS

A) 4×4 Individual Power Cleans   Rest 30sec   8 Sumo Deadlift   B) 3 Rounds for time:   20 T2B/ High knees 40 Wall Ball Shots Run 800m  

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Saturday 16th December

December 15th 2017 BY James Tait NO COMMENTS

A) 4×2-5 Strict Muscle ups / FG or supinated Chin Ups Reduce volume & Spotted   2 -ve then feet on box Feet on box for set   SS   4×4 – 6 Strict handstand push ups, Reduce Volume Pike Holds 4 – 12 press Ups   B) “Hammer”   5RFT   5 Power Cleans, […]

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Friday 15th December

December 14th 2017 BY James Tait NO COMMENTS

A) 8 working sets of:   1 Power Snatch, 2 Hang Snatch   B) 4×6 wide grip deadlifts on finishing weight   C) In pairs 10min EMOM   For 5mins Partner 1 performs 8 – 12 bar jumping burpees as a buy in,   Partner 2 performs as many double/ single unders as possible in […]

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Thursday 14th December

December 13th 2017 BY James Tait NO COMMENTS

A) 4 x 8-10 Barbell row   SS   5 Barbell rollouts   B)  In Pairs complete   10 Rounds of:   21 Wall Ball Shots 15 Plate GTOH (CFA) 20/15 15/10 10/5 15 barbell GTOH (CFAE) 40/30 30/20 20/15 9 Burpee Box jumps (or step over),   Alternate each exercise so you’ll end up […]

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Wednesday 13th December

December 12th 2017 BY James Tait NO COMMENTS

A) 5×5 Back Squat SS Stable Dips 5×5 Tip Toe Stable Hold   B) EMOM for 15min alternate between   4 – 8 supinated rows   10 – 15 Burpees, 12 walking goblet lunges 32/24 24/16 16/12

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Tuesday 12th September

December 11th 2017 BY James Tait NO COMMENTS

A) 15min “form” AMRAP   5 Dumbbell snatch each arm,   5 Pistol Squats each leg From box Step Ups   B) 14 min EMOM   1 TGU (alternate arms each minute) Hang for remainder of minute  

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Monday 11th December

December 11th 2017 BY James Tait NO COMMENTS

A) 10 – 2   Power Snatch   GTOH   Barbell cycling so touch and go,   Alternate between the two exercises,   Increase weight as you progress through the movements and sets,     B) For 5min:   30sec Hollow Tuck Hold legs 30sec DU’s (If previous hollow breaks down then 30sec Dubz don’t […]

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Sunday 10th September

December 9th 2017 BY James Tait NO COMMENTS

A) 1 TGU into 3 single arm Cleans   Perform get up, Bring into Front rack, Drop – swing – Catch, Repeat   B) 5 rounds for time   8 Pistol Squats (4 each leg) From box Step Ups   12 T2B High Knees   16 Plate GTOH 20/15 15/10 10/5   24 Double Unders/ […]

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Saturday 9th September

December 8th 2017 BY James Tait NO COMMENTS

A) 5×4 T & G Cleans and 2 Hang Clusters   Build weight across sets,   B) 12 min pairs AMRAP:   5 Front Squat 80/60 60/40 40/30 10 Double Russian Swings 2 x 24/16  20/12 16/8 I do a full round then you do a full round,   C) 10min AMRAP   10 Pull […]

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