Thursday 29/01/15 – OUCH!!!

Coach led mobility

A) DB walking lunges 10 x 20m (20/10)

B) 3 rounds of
20 DB alt snatches (25/15)
50 double unders

C) 50 stick situps
3 x 1min planks

The same boiling water that hardens the egg softens the potato. It’s not about circumstacnces, but rather what you’re made of.

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Wednesday 28/01/15 – “Fran”

Bulletproof shoulder management

Push Press 5 x 3
* in between sets 20 second squat hold

“Fran”
For time
21-15-9 reps of
Thrusters 40/30
Pull-ups

Well done to our own Mike Casey on placing on the podium at Muddy Hell on the weekend.

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THURSDAY 22/01/15 – “FREDDY KRUEGERS” REVENGE

Coach led warmup

Clean and Jerk 10 x 1

“Freddy Krueger”
For time
21-15-9 reps of
Kettlebell swings
Burpees

“I believe that when we face challenges in life, it’s an easy opportunity to build on our faith, inner strength and courage.”
- Sasha Azevedo

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Wednesday 21/01/15 – BARBARA RUNNING

Coach led mobility

“Barbara Running”
3 rounds for time:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
600m run

“The more I learn, the more I realise how much I don’t know.” – Albert Einstein

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TUESDAY 20/01/15 – BENCH, SNATCHES AND FLYES!

Mark Bell warmup

BENCH PRESS 5 X 3
* in between sets perform 5-10 rear DB flyes

12MIN AMRAP
200m run
10 alt DB snatches 30/20
5 burpees

“Take the first step in faith. You don’t have to see the whole staircase, just take the first step.”
- Martin Luther King Jr.

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MONDAY 19/01/15 – GLUTE BASH

Chad McKay warmup

FRONT SQUAT 5 x 3
* 3 second pause in the hole

12min EMOM
odd: 5 thrusters 60/40
even: 10 KB swings 32/24

AfterParty:
50 leg strict leg raises

“If your ship doesn’t come in, swim out to it.”
- Jonathan Winters

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Thursday 15/01/15 – Back on the Bar

shoulder mobility set
STRICT PRESS 5 X 4
12MIN AMRAP
10 power cleans 50/35
10 push jerks
10 toes to bar
HAPPY BIRTHDAY TO THE HAIR BARON AKA JORDY

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Wednesday 14/01/15 – “Loredo”

Mobility set

“Loredo”

Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Life begins at the end of your comfort zone.

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Tuesday 13/01/15 – Deads and Dubs

Coach led warmup

DEADLIFTS 5 x 3

10min AMRAP
1 strict pull-up
10 double unders
2 strict pull-ups
20 double unders
3 strict pull-ups
30 double unders
4 strict pull-ups
40 double unders
And so on…..

In Chinese society, many major business decisions involve the input of fortune tellers.

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Monday 12/01/15 – Ol McDonalds Farm

Front plank/side plank
Squat mobility set

Back Squats 5 x 6 @ 80% across

5 rounds for time
200m run
10 burpees
20m farmers carry 32/24

“People rarely succeed unless they have fun in what they are doing.”
- Dale Carnegie

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