6.01.14

 

 

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Skill/Strength:

OH Squats 5×3

Superset with

Snatch grip Push Press from  shoulders 5×3

 

Conditioning:

400m run

21 OH squats

4 rounds for time

THEN:

max pushups

20 double unders

4 minute AMRAP

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30.12.13

“Broomstick Mile”

25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400m
50 Squat Cleans
Run 400m
50 Squat Snatch
Run 400m

24.12.13

Strength/Skill:

Power Clean

3 x 1-1-1

Then,

6 Power Clean 60/30kg

8 Pistol

10 Lateral Bar Jump Burpees

AMRAP  7mins

 

Conditioning:

Hang Power Clean

5 x 3

Then,

6 DB Power Clean

10 Reverse Lunges

50m Farmers Carry

AMRAP 7mins

23.12.2013

12 Days Of Christmas

1. 100m run

2. Deadlift (bodyweight)

3. Pullup

4. Squat

5. Lunge (each leg)

6. Burpees

7.  KB Swings

8. Pushups

9. Wall Balls

10.  Box Jumps

11. Double Unders

12. Front Squat (1/2 BW)

 

Round 1: 100m run

Round 2: 100m run, 2 deadlifts

Round 3: 100m run, 2 deadlifts, 3 pullups

Round 4: 100m run, 2 deadlift, 3 pullups, 4 squats….

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19.12.13

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Today we say good-bye to one of our long-time trainee’s- Sarah Akroyd. All the best!

Strength/Skill:

Pistol Squats

Hand Stands

Then 200m Farmer Carry

Conditioning:

“Akroyd’s Last Stand”

200m Run

10 Front Rack Lunge

10 Renegade rows

20Min AMRAP