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  • Monthly Archives: June 2017

    Saturday 1st July

    20 min A) Build weight and then 4 working sets Each   2 Hang Cleans 2 Thrusters 4 Front Squats   30min B) Chipper, For Time In Pairs   30 Pull Ups Each Jumping Ring Rows   60 Wall Balls Each 9/6 6/5 5/3   10 YG/IG 100m Shuttles (5 […]

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    Friday 30th June

    10min A) Pull Ups 5×4 Pull Ups (Weighted) Assisted (Partner holding feet behind), Feet On Box Behind   8min B) Wall Walks 4×3 Stop at line/ roughly 45deg and hold for 15 – 10 – 5sec.   C) 8min 6min AMRAP Alternating sets of TGU x2 each side   D) […]

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    Wednesday 27th June

    A) Push Press 5×5   B) 3x5min On 1min off In pairs, accumulate as many Cals as possible on the Row/Ski/Bike. Break Up how you want. Move to next station in the minute break.    

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    Tuesday 27th June

    30mins A) 5 working sets   2 Hang Power Snatch, 4 OH Squats, Drop Bar then 4 excellent wide grip Deads.   10min B) Double Chunder   Every 5mins complete 20 Burpees, 40 Air Squats then as many DU’s as possible. 10min AMRAP score = double unders

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    Monday 26th June

    Muscle Up Assistance   10min A) Ring Dips 5×5 Stable Box Dips 5×5 Stable Feet on Floor 5×6   10min B) 4×3 False Grip Pull Ups, 4×4 – 6 F.Grip Ring rows   10min C) 8min AMRAP 10 OH Plate Lunges (5ES) 10 Burpees to plate 20/15kg  15/10kg  10/5kg

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    Saturday 24th June

    5x5min on 1min Off (Work on a station for 5mins with partner then 1min to move round to next station and get sent up),   Double KB Front Rack Carry (Out and back twice),   Resisted Partner Bear Crawl (Out and Back twice then swap),   D-Ball/ Sand Bag GTS […]

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    Thursday da 22nd June

    20min A) 6×20 – 30sec Hand stand Holds walking in backwards, 6×20 – 30sec 45deg Wall Walk Plank position Press Up Shoulder Taps(20) SS Beat Swings 6×10 Or Hang Progressions: Passive 30sec – Active 30sec, Passive – Active Pulls 60sec, Single Arm Assisted, Active – Passive Pulls (vertical Bar) 30sec, […]

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