Thursday 22nd November

A) Met-Con.. 3RFT: 500/400m Row 50 KB SDHP @ 32/24kg 25 KB Drags @ 32/24kg B) Accessories.. Spend 15:00-20:00 min on rope climbs.. – Tech and progressions – Leg less – Seated – L-Sit

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Wednesday 21st November

Met-Con.. Partner Toes to Bar “Bull” 2RFT: 200 Double Unders 50 Overhead Squats @ 60/40kg (partner holds plate overhead 20/15kg) 50 Toes To Bar (partner hangs from bar) 1600m Run (relay style, 8 x 200m runs) *Share the workload evenly, but break reps up however.

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Tuesday 20th November

3 rounds for each: 1. Max Reps Strict Pull-ups 2. Max Reps Strict Press @ 52.5/35kg 3. Max Cal Row in 0:20 sec 4. Max L-Sit hold *Start a clock and begin an attempt at each movement every 3:00

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Saturday 17th November

“Harper” 23:00 min AMRAP: 9 Chest to Bar Pull-ups 15 Power Cleans @ 60/40kg 21 Air Squats 400m Run with 20/15kg plate *Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire […]

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Friday 16th November

A) Strength.. 20 min to establish: 1RM Power Clean (T) B) Met-Con.. Death by: Burpee Box Jumps @ 24”/20” (T) MIn 1 = 1 rep, min 2 = 2 reps, min 3 = 3 reps … C) Accessories.. Spend 10:00 min practicing: Ring work.. (T) – Support holds – Bottom of dip – Dips – […]

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Thursday 15th November

Met-Con.. In Teams of 3, get as far as you can in 35 min: 50 Power Snatches @ 60/40kg Straight into.. 250 Wall Balls @ 9/6kg Straight into.. 42-30-18 Deadlifts @ 100/70kg Russian twists @ 9/6kg (feet elevated off the ground) Straight into.. 42-30-18 Front Squats @ 60/40kg Toes To Bar *Med Ball must be […]

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Wednesday 14th November

A) Strength.. 20 min to establish: 1RM Overhead Squat (T) B) Met-Con.. Max reps in 2:00 min: Double Unders (T) Score = Max reps + (your first max unbroken set) C) Accessories .. “Dave Durante Core Challenge” Death by: V-Up (T) 0:30 = 1 rep, 1:00 = 2 reps, 1:30 = 3 reps … Add […]

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Tuesday 13th November

Met-Con.. In pairs For time: 100 Cal Row 100 Russian Swings @ 32/24kg 80 Cal Row 80 Sit-ups (feet anchored around KB) 60 Cal Row 60 Russian KB Swings @ 32/24kg 40 Cal Row 40 Sit-ups (feet anchored around KB) 20 Cal Row 20 Russian KB Swings @ 32/24kg *One of the Cal Row sets […]

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Monday 12th November

A) Strength.. 20:00 min to establish: 3RM Bench Press (T) B) Met-Con.. Time Trial: 1.6km run (T) C) Accessories.. Spend 10:00 min practicing: Everything and anything Handstand related.. (T) – HS Hold – HS Walks – HSPU

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