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  • Monthly Archives: November 2019

    Sunday 1st December

    A) 18 min, 6 sets Split jerks from the rack 3 x 3, then 3 x 2 ss 30s hollow hold Hold plate if you can, tuck if needed B) 17 min, 10 rounds YG/IG alternate movements 7 Deadlifts 100/70 60/40 30/20 11 Bar over burpees 28 DUs / 14 […]

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    Saturday 30th November

    A) Pull-up dip and muscle up progressions B) 19 min paired AMRAP 40m HS walk (spotted if needed, chest facing partner) / wheelbarrow walk (piked position to challenge further) / bear crawl (hips above head) 40m Goblet lunge 32/24 20/16 12/8 30 Box jumps 24”/20” 12 up and overs / […]

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    Thursday 28th November

    A) 15 min, 5 sets Handstand practice ss 5 Strict TTB Leg raise to 90 degrees Knees to chest / 90 degrees 10 V-Sits B) 15 min EMOM 5 rounds i) 3-8 strict pull-ups / chins ups 3 assisted chins / controlled negatives ring rows ii) 30s hollow hold iii) […]

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    Wednesday 27th November

    A) 7 min DU workshop B) 30 min 3 rounds 4 x 2.5 min windows to complete and rotate i) 80 DUs 40 DUs 120 SUs ii) 40/30 35/25 30/20 cal Row iii) 35/25 30/20 25/15 cal ski iv) 30/20 25/15 15/10 cal bike C) Rig calf and couch stretch

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    Monday 25th November

    A) 16 min, 5-6 sets 2 high hang cleans + 1 front squat B) 12 min AMRAP 14 single DB push press 22.5/15 15/10 7.5/5 12 TTB Hanging knee raise V-Sits 10 DB Goblet rear lunge (5 each leg) C) Ring shoulder stretch

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    Sunday 24th November

    A) 15 min, 5 sets Handstand press up and pike press up progressions ss 8 DB rows each arm B) 8 min Rope climb workshop C) 20 min 4 rounds in pairs 16 Double DB burpees 22.5/15 15/10 7.5/5 24 DB box step overs 8 Rope climbs Legless Legged Feet […]

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    Saturday 23rd November

    A) 18 min, 5 sets 4 deadlifts ss 3 candlesticks, 4s -ve Extended Single leg Tucked B) 20 min Paired AMRAP 50 Partner wall balls 9/6 6/3 30 Synchro down ups 10 Wall walks E5MOM 30/20 Cal erg including 00:00. Change ergs each round Share the work as you like […]

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