| Monday |
13/07/2015 |
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| Gymnastics |
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| 3 Rounds |
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| Rope Climb x 1 |
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| Hand Stand Walk x 3 Attempts |
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| Strength |
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| 3,3,3,3,3 |
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| Push Press |
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| MetCon |
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| Du x 50 |
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| T2B x 40 |
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| HSPU x 30 |
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| MU x 20 |
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| Push up x 10 |
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| After Party |
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| Face Pulls x 50 |
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| Tuesday |
14/07/2015 |
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| Gymnastics |
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| 5 Rounds |
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| Kipping Pull up x 3 |
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| T2B x 2 |
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| Muscle Up x 1 |
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| or |
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| H&C with Straight arm push 5 x 6 |
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| Strength |
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| Squat |
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| 5 x 4/8 @75% |
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| MetCon |
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| AMRAP x 6 Min |
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| Ring Row x 10 |
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| KBS x 20 (28/20) |
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| After Party |
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| 3 Rounds |
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| Hollow Hold x 30s/Arch x 30s |
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| Wednesday |
15/07/2015 |
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| Gymnastics |
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| 7 Mins |
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| Skin the cat practice |
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|
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| Strength |
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| Weighted Chin up 5×4 (Same weight as last week) |
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| Weighted Dips 5 x4 (Same weight as last week) |
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| MetCon |
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| 21/15/9 |
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| Pull up |
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| SandBag Clean(20/15) |
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| After Party |
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| ME Plank Hold |
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| Thursday |
16/07/2015 |
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| Gymnastics |
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| Wall Walk x 10 with HS Walk |
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| MetCon |
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| EMOM x 15 |
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| Wall Ball x 5 |
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| Power Clean x 3 |
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| DU x 10-30 |
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|
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| Strength |
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| Work up to heavy single |
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| Snatch Balance + OHS |
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| After Party |
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| 3 Minutes Banded Mobility |
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| Friday |
17/07/2015 |
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|
| Gymnastics |
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| 3 Rounds |
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| False Grip Chin up x 5 (add weight if necessary) |
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| Ring Dip x 5 (Strict Hollow) |
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| MetCon |
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| 5 Rounds |
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| Run x 400m |
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| Box Jump x 30 (24/20) |
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| Wall Ball x 30 (9/6) |
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| After Party |
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| Couch Stretch x 2 Min Each Leg |
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