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Workout Of The Day

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Workout Of The Day
22 Jun / 2014

Monday 23rd June

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A. 4 x 400m

Men: On the 3:00
Ladies: On the 4:00

B. AMRAP in 10 Mins of:

10 x KB Swings (24/16kg)
10 x Goblet Squats (24/16kg)
10 x Burpees

C. Finisher:

3 x 15 Good Mornings with band or 15kg bar only

20 Jun / 2014

Saturday 21st June

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To celebrate the 50th Birthday for one of our awesome members (she knows who she is)

‘Filthy Fifty’

For Time:

50 Box Jumps (24/20″)
50 Jumping pull-ups
50 KBS (16/12kg)
Walking Lunges (50 steps)
50 Knees to Elbows
50 Push Press (20/15kg)
50 Supermans (or 50 GHDs)
50 Wall Ball shots (9/7kg)
50 Burpees
50 Double Unders

Compare to 28 Dec 2013

19 Jun / 2014

Friday 20th June

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A. Handstand Drills & Skills

10 Mins

B. ‘Nate’

20 Min AMRAP of:

2 x MU
4 x HSPU
8 x KB Swings (32/24kg)

18 Jun / 2014

Thursday 19th June

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A. Deadlift

3 – 3 – 3 – 3 – 3

B. 3 RFT of:

4 x Power Cleans (70/50kg)
4 x Front Squats (70/50kg)
400m Run

C. Tabata Hollow Rocks

17 Jun / 2014

Wednesday 18th June

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A. Bench Press

5 – 5 – 5 – 5

B. 10 – 1 for time of:

Strict Pull Ups
Ring Dips
V-Sit Ups

C. Tabata Squats

Your score is your lowest in any of the 8 intervals.

Want more of a challenge? Try resting in the bottom of the squat during your rest intervals.

16 Jun / 2014

Tuesday 17th June

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A. Hang Snatch

5 x 3 @ 60-70%

B. EMOM for 10 Mins complete the following complex:

1 x Squat Clean
1 x Hang Power Clean
1 x Push Press
1 x Split Jerk

C. Snatch Pulls

4 x 3 @ 80-90% (These should be smooth of the ground with a big, fast second pull)

15 Jun / 2014

Monday 16th June

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A. Front Squat

5 – 3 – 2 – 1 – 1

B. 12 Min AMRAP of:

200m Run
24 x Air Squats
12 x Push Ups
6 x K2E

or C. AWOD – 12 Min AMRAP of:

200m Run
18 x Alternating Pistols
12 x HSPU
6 x GHD Sit Ups

13 Jun / 2014

Saturday 14th June

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A. Clean and Jerk

1 – 1 – 1 – 1 – 1

B. ‘Fran’

21 – 15 – 9 Reps for time of:

Thrusters (42.5/30kg)
Pull-Ups

Making 266kg look pretty straightforward:

12 Jun / 2014

Friday 13th June

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A. Push Press

5 – 5 – 5 – 5

B. 3 Rds of ‘Whitten’

3 RFT of:

22 x KB Swings (32/24kg)
22 x Box jump (24/20″)
Run 400 meters
22 x Burpees
22 x Wall ball (9/7kg)

11 Jun / 2014

Thursday 12th June

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A. 3 x 500m Row

Rest approx 1:1

B. 14 Min AMRAP of:

5 x Strict Pull-ups
7 x Power Cleans (50/35kg)
20 x DU

AWOD: 3rds of ‘Erin’ – 3 RFT of

15 x DB Split Clean (20/12.5kg)
21 x Pull-ups

*20 Min Cut-off


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