Monday 18th December

Metcon; 8 Rounds Tabata 20 sec On 10 sec Off Kettlebell Swings 24/16kg Row for Cals Situps Shuttle Sprints 10m Each movement is scored separately.  Each score will be your lowest reps in a 20 sec interval. 1 min rest between rounds.

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Thursday 14th December

EMOM 12min Odd min – 5 Deadlift @ 75% Even min – 5 Deficit (2”) HSPU (scaling available) Metcon AMRAP 15min 30 Dumbbell Snatches 22.5/15kg 30 Front rack lunges 30 Burpees 30 Toes to Bar

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Tuesday 12th December

Strength/Skill Double KB Front Rack Lunges 10m (Heavy unbroken) Metcon In Partners Buy in; Row 800m Then; 10 Rounds of 5 Power Snatch 45/30kg 10 Overhead Squat Then Cash out; Run 800m Partner A completes the round then tags Partner B.

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Monday 11th December

Strength; EMOM 12min odd – 3 Hang Cleans even – 30 sec Handstand Hold (plank s/c) Metcon For Time: 10 Strict Pull-ups, 200m run 10 Strict Pull-ups, 200m run 10 Strict Pull-ups, 200m run 20 Push-ups, 200m run 20 Push-ups, 200m run 20 Push-ups, 200m run 30 Air Squats, 200m run 30 Air Squats, 200m […]

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Thursday 7th December

Skill/Strength; Snatch complex Hang Power Snatch – Hang Squat Snatch – Squat Snatch (t’n’g) Metcon; 3 Rounds 10 Strict HSPU 20 KBS 32/24kg 100 Double Unders

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