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  • Monthly Archives: December 2019

    Tuesday 31st December

    A) “Miagi” 50 KB SDHP 24/16 16/12 12/8 50 Push-Ups Elevated on box 50 AKBS 50 Pull-Ups Jumping 50 KB hang Clean-and-Jerks 20 Wall walks 50 Kettlebell Taters 50 K2E High knees 50 KB box step ups 20” 50 DUs / SUs B) Ring shoulder, lower body rotation and couch […]

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    Monday 30th December

    A) “Kelly” 5 Rounds, 35 min cap 400m Run 30 Box Jumps 30 Wall Balls Rest 5 min, then: B) “Baseline” 500m row 40 air squats 30 sit ups 20 push ups kneeling 10 pull-ups jumping C) Couch stretch

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    Sunday 29th December

    A) 12 min each station, 2 min rest and rotate in between i) Farmers carry 20m for max load Use trap bar and farmers handles Each 10m unbroken ii) Sled push down drag back x 3 (60m total) for max load, 60s cap each round iii) 12 min AMRAP 8 […]

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    Saturday 28th December

    A) 20 min “Hammer” 5 Rounds 5 Power Cleans 60/40 40/30 20/15 10 Front Squats 5 STOH 20 Pull-Ups Jumping 90 seconds Rest Barbell weight no more than 70% 1RM C&J B) 18 min 150 DUs / 75 DUs / 150 SUs check in 6 rounds 12 TTB K2E High […]

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    Friday 27th December

    A) “The Grinch” 3 rounds in pairs 48 min cap 30 DB thrusters 22.5/15 15/10 7.5/5 40 burpees 50 DB snatches 60/45 50/35 40/25 cals 70 wall balls 9/6 6/3 800m run together Share work as you like B) Couch stretch

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    Monday 23rd December

    A) 15 min, 5 sets to build complex AHAP: 3 hang power cleans 2 front rack lunges (1 each leg) 1 STOH B) 15 min, 5 rounds 16 KB SDHP 32/24 20/16 12/8 12 Box jumps 6 Ring dip ring push up push up (elevated if needed)

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