Monday 28/07/14 – CF Games Day 1

The Beach V2

200m run
50 Kettlebell thrusters
30 burpees
400m run
30 burpees
50 Kettlebell thrusters
200m run

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A day at Castelo beach in Costa Da Caparica.

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Exploring Alfama district in Lisboa.

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Saturday 26/07/14 – Anarchy

10min amrap
5 single ring pull-ups
10 box jump overs
20 push-ups

“Fran on Crack”
3 rounds of
15 thrusters (40/30)
15 bar facing burpees
15 pull-ups

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Our CF25 athletes!

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The signature handstand hold on the last day in Sines.

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Friday 25/07/14 – Moves Like Jagger

Bench Press 4 x 10

For time:
Run 2km
30 heavy Kettlebell swings
20 toes to bar
400m run

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HAPPY 2nd BIRTHDAY JAGGER!!!

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Thursday 24/07/14 – Body Weight Heaven

Warmup with 1km row

For quality:
50 wall balls
50 ring dips
50 box jump overs
50 pull-ups
50 second handstand hold
50 air squats
50 push-ups
50 sit-ups
50 lunges

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We are all getting stronger.

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A break from the beach…a Safari trip to Badoca Park!

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Wednesday 23/07/14 – Tabata This

Squat therapy

Tabata work 20 on 10 off
8 rounds of:
Push-ups
Sit-ups

Back Squats 5 x 3
Finish with “Bring Sally Up” 60/40

Midline work
2min plank
3 rounds of
10 crunches
10 sit-ups
Finish with 1min plank

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Dynamite putting in some work.

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It’s the small things like having dinner with my boys which I don’t get often that makes me feel like I’ve won the lotto. Moments like these last forever!

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Tuesday 22/07/14 – Push Press

Push Press 5 x 3

“Helen”
For time:
400m run
21 Kettlebell swings (24/16)
12 pull-ups

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Missing the action and laughs

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Beach, music festival, seafood and loaded sangrias all in sunny town Sines. Love this place!

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Monday 21/07/14 – Squat Cleans

Coach led warmup

10mins to find 2rm Squat Clean

10min EMOM
3 Squat Cleans @ 80%

4 rounds for time:
20 double unders
15 air squats
10 hspu
5 chest to bar pullups

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A big shout out to my in laws on their 40th wedding anniversary which they celebrated in style with family and friends in Portugal.

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Finally got my first workout over here at a nearby park. Coach Jagger working on my pull-up technique.

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Saturday 19/07/14 – Jimako

“Jimako”
For time:
100 double unders
39 one arm DB snatches (30/20)
39 push-ups
39 pull-ups
39 overhead lunges (20/15)
39 Kettlebell swings (24/16)
39 burpees

After party: Rowling

Fun fact: Lisbon is older than Rome.

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HAPPY BIRTHDAY JIMMY!!!

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A day of sight seeing in beautiful historic Lisboa.

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Thursday 17/07/14 – Khalipa’s Challenge

For time:
10 strict press (52/40)
15 overhead squats
20 push press
25 front squats
30 push jerks
35 back squats

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We made it…time to put our shorts and tees on…it’s 28 hot in Lisbon.

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My first meal here…a staple diet of the Portuguese, pastel de nata and a short black. FAILEO!!

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Wednesday 16/07/14 – Bon Voyage

Coach led warmup

Deadlifts 3 x 5

For time:
21-15-9 reps of
Kettlebell swings (32/24)
Push-ups

And we’re off, will the inflight entertainment keep these two occupied for 22.5 hours??

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