23Aug/16

Tuesday 23/08/16 – SHIRTLESS

Power Cleans 3rm

20mins to find a 3rm

“Shirtless” 

14 burpee buy in

3 rounds of

10 power cleans 60/40

15 pullups

400m run

Then cash out with 14 burpees for time.

Extras:

3 X 10-15 DB hanging knee raises

Don’t watch the clock; do what it does. Keep going. – Sam Levenson

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22Aug/16

Monday 22/08/16 – LION MODE

Back Squats 8-8-8-8-8

Four rounds for time:
50 double unders
20 Kettlebells Swings
10 burps onto a plate

Extras:
3 sets of
10-15 DB side bends (each side)

“Man is constantly growing and when he is bound by a set pattern of ideas or ‘way’ of doing things. that’s when he stops growing.” – Bruce Lee

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15Aug/16

Monday 15/08/16 – COMPLEX

20mins to find your best:

1 X squat clean + 2 front squats

For time:

10 to 1 reps of wall balls

200m run between sets

Extras:

50 strict ring dips 

How lucky are we to have something that makes saying Goodbye so hard.

Happy Adventures Chloe!

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11Aug/16

Thursday 11/08/16 – ROBOT

Deadlifts 5 X 3

Snatching “Annie” for time:

50 double unders

3 power snatch 60/40

50 sit-ups

40 double unders

3 power snatch

40 sit-ups

30 double unders 

3 power snatch 

30 sit-ups 

20 double unders 

3 power snatch 

20 sit-ups 

10 double unders 

3 power snatch 

10 sit-ups 

Believe in yourself and you will be unstoppable.

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10Aug/16

Wednesday 10/08/16 – SWEATER

In partners complete¬†“Kelly” together:

Five rounds for time of:
Run 400 meters
30 box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Then in partners complete 10min plank together.

The real winners in life are the people who look at every situation with an expectation that they can make it work or make it better.

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02Aug/16

Tuesday 02/08/16 – Clean Again

Power Clean 2rm
For time:
50 double unders
10 power cleans 60/40
3 rope climbs
40 double unders
8 power cleans
2 rope climbs
30 double unders

6 power cleans

1 rope climb 

Extras:

120 Russian twists with a med ball, goal to do unbroken 

“Sometimes, the best way to help someone is just to be near them.”- Veronica Roth


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07Jul/16

Thursday 07/07/16 – WINNING

Push Press 5 x 3

5min AMRAP

30 double unders

30 mountain climbers

1min rest

5min AMRAP 

200m run

2 rope climbs

1min rest

5min AMRAP

20 DB alt snatches 25/15

15 DB goblet squats

Extras

Standing broad jump for distance 

None but ourselves can free our minds.- Bob Marley

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05Jul/16

Tuesday 05/07/16 – COFFEELESS

Back Squats 10rm

* between sets 5 Strict 3 second eccentric push-ups 

10 rounds for time of

4 burpees

6 Kettlebell swings

8 air squats

Extras:

2 sets of

20 straight leg sit-ups

1min plank 

You have to make it happen. – Denis Diderot


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