Workouts 3 August – 8 August

MondayMetcon“Air Force”For time:20 Thrusters 43/29Kg20 Power Cleans20 Push Presses20 Overhead Squats20 Front Squats *Starting at 0:00, EMOM 4 Burpees Benefit: Strategy, mental resolve, heart rate …

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Workouts 27 July – 1 August

MondayMetcon 400m Run21 Snatches 45/30Kg400m Run15 Snatches 45/30Kg400m Run9 Snatches 45/30Kg400m Run Tuesday Alt EMOM 24 Max Strict Handstand Push Ups in 30 seconds 8 …

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Workouts 20 July – 25 July

Monday Metcon“Balls”EMOM 24 1. Max Power Cleans 50/35Kg in 30 seconds2. Max Wall Balls in 30 seconds3. Max Strict Pull Ups in 30 seconds4. RestBenefit: …

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Workouts 13 July – 18 July

Monday Metcon 21-15-9 Deadlifts 100/70Kg Overhead Squats 60/35Kg Time Cap: 16 Minutes Benefit: Increased Core Strength/Endurance Mobility Bretzel Stretch Tuesday Strength/Core 5 Rounds: Max Floor …

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Workouts July 6 – July 11

Monday Strength Circuit 1A) Handstand Hold Practice5 x 30-60 seconds hold 1B) Front Rack Lunge8-8-8-8-8 1C) Single Leg RomanianDeadlift 8-8-8-8-8 Mobility Frog Stretch Tuesday StrengthAlt …

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Workouts 29 June – 4 July

Monday Strength Power Snatch Comfortable single Conditioning Alt EMOM 10 30 Seconds Hollow Hold 30 Barbell Strict Press (20/15Kg) Mobility Standing Tricep Stretch Tuesday Strength …

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Workouts March 9 – 14

Monday Metcon 21-15-9 Power Snatch Thruster 45/30kg Aim- High Pace, fast movement barbell workout! Aim to explode before putting the bar down for the best …

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Workouts March 2 – 7

Monday Metcon 3 Rounds 21 Wallballs 20/14lbs, 10/9ft 15 Toes to Bar 9 Deadlifts 100/70kg Aim – Fast and Grippy, dive into this workout for …

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Workouts Feb 24 – 29

Monday Strength 3RM Deadlift Metcon 12-9-6-9-12 Deadlift 152/102kg Bar Facing Burpee Aim- Deadlift day, aim is to build strength! Then see how well we can …

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Workouts Feb 17 – 22

Monday AMRAP 20 8 Chest to Bar Pull ups 4 Devils Press 25ft Walking Lunge 8 Alternating Dumbbell Thrusters 25ft Walking Lunge Aim– Open workout …

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