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  • Monthly Archives: September 2019

    Monday 30th September

    A) 12 min, 4 sets 6, 5, 4, 3 strict press ss 8 DB rows each arm B) 15 min paired AMRAP 20 Hang power snatch 40/30 30/20 20/15 (or use DBs for snatch if needed) 30 Thrusters 40 STOH 5 synchro air squats every time the bar goes down […]

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    Sunday 29th September

    A) 15 min, 5 sets Push up and hand stand push up work ss 8 ring rows Deficit (feet on box) Straps vertical Straps at an angle B) 7 min EMOM 20s C2Wall HS hold Pike off box HS hold on knees or toes Plank hold C) 21 min paired […]

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    Thursday 26th September

    A) 36 min, 6 rounds 3 min on, 3 min off: 2 rounds of Cindy: 5 pull-ups / jumping 10 push-ups / elevated hands on box 15 air squats Then max cals on an erg Hit each erg twice and score total cals (RX+ complete 3 rounds of Cindy each […]

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    Sunday 22nd September

    A) 15 min, 4 sets 8 barbell glute bridges ss 8 barbell rows supinated ss 5 Strict TTB Leg raise to 90 degrees Knees to chest / 90 degrees 10 V-Sits B) 25 min In pairs, 3 rounds 60/45 cal erg 50 Box overs 24”/20” 400m Sandbag carry

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