Tuesday 8th Jan

A) “Thunderstruck” Play the AC/DC song Thunderstruck. Every time you hear “Thunder” do 1 Burpee. B) With a partner: 2:00 on / :30 change over, for 20:00 (8 sets as a pair) Row for Max Calories C) With a partner: 2:00 on / :30 change over, for 20:00 (8 sets as a pair) – Wall […]

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Monday 7th Jan

“Bear Complex” (Test) 5 rounds of: 7 unbroken cycles.. Power Clean + Front Squat + Push Press + Back Squat + Push Press *Goal is to accumulate as much weight as possible. Eg. An unbroken 7 cycles rounds at 50kg would = 50kg to your total. *Must increase weight every round (min 1kg) *If you […]

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Friday 4th Jan

Friday 4 January 2019 A ) Complete As Many Rounds As Possible in 12:00 min of: 1 Squat Snatch 3 Clean & Jerks 30 Double Unders Men @ 70kg Women @ 47.5kg Then immediately.. B ) In 8:00 min, establish max load for the following complex: Squat Clean + 2 Front Squats + Split Jerk

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Thursday 27th December

7-9am OPEN GYM ONLY “Crain”.. 2 RFT: 34 Push-ups 50m Sprint 34 Deadlifts @ 60/40kg 50m Sprint 34 Box Jumps @ 24”/20” 50m Sprint 34 Clean and Jerks @ 40/30kg 50m Sprint 34 Burpees 50m Sprint 34 Wall Balls @ 9/6kg 50m Sprint 34 Pull-ups 50m Sprint

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