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Workouts 14 September – 19 September

MondayMetcon“Jamie”6 rounds400m run5 Power Snatch 61/43Kg5 Clean & Jerks 61/43Kg5 Muscle Ups MobilityUnderneath Stretch TuesdayMetcon“Freight Train”21 Right Arm Dumbbell Thrusters 22.5/15Kg21 Left Arm Dumbbell Thrusters

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Workouts 7 September – 12 September

MondayMetcon“Hank Hill”4 Rounds6 Handstand Push Ups4 Squat Cleans 60/40Kg3 Rounds7 Handstand Push Ups3 Squat Cleans 80/50Kg2 Rounds8 Handstand Push Ups2 Squat Cleans 100/60Kg MobilityCapsule StretchQuad

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Workouts 31 August – 5 September

Monday Metcon“Love and Thunder”AMRAP 710 Cal Assault Bike3 Muscle Ups-Rest 5-AMRAP 710 Cal Row10 Wall Balls-Rest 5-AMRAP 710 Cal Ski3 Power Cleans 100/70Kg MobilityBretzel Tuesday

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Workouts 24 August – 29 August

MondayMetcon/Lifting22 Minutes5 Rounds5 Bar Facing Burpees5 Power Snatches5 Bar Facing Burpees5 Squat Snatches *In remaining time 1RM Squat SnatchGents Weight: 30-40-50-60-70KgLadies Weights – 20-25-30-35-40Kg MobilityUnderneath

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Workouts 10 August – 15 August

MondayMetcon“Vulcan”4 Rounds12 Dumbbell Front Rack Lunges10 V-Ups-intro-3 Rounds10 Dumbbell Clean & Jerks3 Muscle Ups TuesdayMetcon“Bamboleo”AMRAP 510 Cal Ski10 Wall Balls-rest 5 minutes-AMRAP 55 Cal Assault

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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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