Friday 19/12/14 – The VK

Coach led warmup

Bench Press 3 x 5

“The VK”
For time
5 rounds of
200m run
30 wall balls

The OPEN begins in 70 days.

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Thursday 18/12/14 – Deads

Coach led warmup

Deadlifts 4 x 3

Emom 10mins
Odd: 10 heavy Kettlebell swings
Even: 10 strict ring dips

Extras:
30 strict toes to bar

A flower does not think of competing to the flower next to it, it just blooms.

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Tuesday 16/12/14 – Strictly Business

Coach led warmup

Strict Press 5 x 3

4 rounds for time of
10 push jerks 60/40
15 box jumps
20 toes to bar

Whatever the mind can conceive and believe, it can achieve.

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Monday 15/12/14 – Widow 3 & Amraps

Squat therapy

Back Squats 3 x 20
*add weight from last week

3min amrap
Clean and Jerk 60/40

90 seconds rest

3min amrap
Burpees

90 seconds rest

3min amrap
Calories rower

“If you train hard, you’ll not only be hard, you’ll be hard to beat.” – Herschel Walker

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Thursday 11/12/14 – Power Rangers

Coach led warmup

Power Cleans 6 x 3 (TnG)

15min amrap
10 alt DB snatches 25/15
16 alt DB lunges
20 sit-ups

“Nothing worth having ever came easy.” – Rich Froning

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Wednesday 10/12/14 – Get It Done

No time cap, just get it done:
50 strict ring rows
50 box jumps 30/24
50 strict toes to bar
50 wall balls
50 strict ring dips
50 calorie row
50 DB tricep extensions
50 one arm DB sit-ups
50 double unders

“Never hope for it more than you work for it.” – Sonya Tenclai

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Monday 08/12/14 – Take Your Shirt Off

Squat mobility

Back squats 3 x 20
*Increase weight from last Monday
Inbetween rounds 30 sec handstand hold

“Take Your Shirt Off”
For time
21-15-9 reps of
Double unders
Deadlifts 70/50
Burpee lateral bar jumps

HAPPY BIRTHDAY MAL AND STEPH

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Saturday 06/12/14 – Semi Chipper

For time complete the following:

12 deadlifts 40/30
9 hang power cleans
6 push jerks
Then
30 double unders
5 thrusters
30 double unders
4 thrusters
30 double unders
3 thrusters
30 double unders
2 thrusters
30 double unders
1 thruster
Then
50 strict KB overhead press 24/16

After party:
20mins to find
1rm Clean and Jerk

There is no substitute for hard work.

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Thursday 04/12/14 – Jerk Time

Coach led warmup

Push Jerk
5-5-3-3-1-1

For time
3 rounds of
10 push press 50/30
15 Kettlebell swings 24/16
20 ball slams 20/10

“The human body is the best picture of the human soul.”
- Ludwig Wittgenstein

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Wednesday 03/12/14 – “Kelly”

Mobility

“Kelly”
5 rounds for time
400m run
30 box jumps
30 wall balls

Wake up every morning with the thought that something wonderful is about to happen.

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