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Nov 10th, 2017

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Friday 10th November 2017

It’s Muscle Up Progression Day AGAIN! The best day of the week! A day where the clocks off and you have a fantastic opportunity to hone in on your body position and build on your strength, no matter where you are at! If any of it seems frustrating, breathe, be patient AND trust the process!! […]

Nov 9th, 2017

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Thursday 9th November 2017

15min AMRAP – 15 overhead plate lunges 20/10 – 10 handstand push ups Whether you’re upside down today or right way up, todays focus is Shoulder Stability! To be a little more specific, shoulder stability under load… and probably a bit of fatigue by the time 15 minutes is up! Warm them up and then […]

Nov 8th, 2017

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Wednesday 8th November 2017

3 rounds for time: – 15 kettlebell swings 32/24 – 15 burpee box jump overs 24″/20″ then… directly in to 30 ring muscle ups for time Today’s objective; complete a demanding metcon before completing a benchmark! OR, a question I’m sure is regularly on your mind, what’s your gymnastic capacity like when you’re fatigued? If […]

Nov 5th, 2017

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Saturday 25th November 2017

3 rounds for time; – 400m run – 20 toes to bar – 20 deadlifts 100/70 – 20 kettlebell swings 24/16 Today’s run is going to offer a break to a forearms which will no doubt be raging after the first round! Doing these sets unbroken is what we should all be striving for – […]

Nov 4th, 2017

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Saturday 4th November 2017

SLOT MACHINE Teams of 3 AMRAP 7: – 50 back squats 135/95 – 50 back squats 185/135 – AMRAP back squats 225/155 Rest 3 mins AMRAP 7: – 50 bench press 135/95 – 50 bench press 155/105 – AMRAP bench press 185/115 Rest 3 mins AMRAP 7: – 50 deadlifts 185/135 – 50 deadlifts 225/155 […]

Nov 2nd, 2017

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Thursday 2nd November 2017

ANNIE GOT WRECKED For time; – 100 double unders, 50 abmat sit ups, 200m run – 80 double unders, 40 abmat sit ups, 200m run – 60 double unders, 30 abmat sit ups, 200m run – 40 double unders, 20 abmat sit ups, 200m run – 20 double unders, 10 abmat sit ups, 200m run […]

Nov 1st, 2017

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Wednesday 1st November 2017

DEAD AHEAD   4 rounds for time; 21 deadlifts  135/95 15 box jump overs  24″/20″ 9 push jerks  135/95   The bar is the same weight for the deadlifts and the push jerk, make sure you choose a weight today that you can push jerk unbroken for 9 reps every round.

Oct 31st, 2017

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Tuesday 31st October 2017

Muscle Up Progressions A. 10 x 1 Toe Nail Transition B. 10 x ME Ring Pull Up Ring Hold C. 10 x ME Ring Support at the bottom Then NFT work through; 3-4 reps gymnastic swing with pull to hips 4 Russian dips on the box 3 ring pull ups 3 ring dips

Oct 26th, 2017

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Thursday 26th October 2017

Today is a muscle up focus session!  No matter where you’re at today will be the day that you either get one step closer or of you’re already nailing them then use today to perfect that technique and max out the number you can link together…or go strict! Oooohhhhhh!  Bar or rings – whatever you’re […]

Oct 25th, 2017

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Wednesday 25th October 2017

Build to a heavy single squat clean   Then…   “FOUR WHEELER”  2 rounds for time; – run 400m – row 15/10 calories – 12 squat cleans  50/35

Oct 18th, 2017

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Wednesday 18th October 2017

“Knotted Up” 15min AMRAP – 200m run – 2 rope climbs Todays Goal = progress in our rope climbing efficiency and technique! If your ninja skills have you up and down that rope within the blink of an eye then today you’ll be hitting this WOD aiming to keep a good pace on that run […]

Oct 17th, 2017

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Tuesday 17th October 2017

FRONT SQUAT 10 – 5 – 3 – 1 – 3 – 5 – 10 We hit this one a month ago so today’s plan is to go 2kg heavier with each rep set! There are some big numbers here so keep your composure and work hard to keep that midline on! Can you do […]

Oct 16th, 2017

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Monday 16th October 2017

“Double or Nothing” 3 rounds for time; – 75 double unders – 50 air squats – 15 power cleans 61/43 If the prescribed amount of double under’s is going to leave you in a bloody, whipped mess on the floor then consider how you can get the most out of the scaling options today; either […]

Oct 14th, 2017

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Saturday 14th October 2017

PARTNER WOD “JOHNSON” With one person working at a time complete as many rounds as possible in 20mins; – 9 deadlifts 111/74 – 8 muscle ups – 9 squat cleans 70/50

Oct 13th, 2017

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Friday 13th October 2017

PARTNER WOD 12 rounds for max reps: Every 90 seconds complete – 15/12 calorie row and in the remaining time completed – AMRAP of Push Jerks @ 48/35

Oct 12th, 2017

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Thursday 12th October 2017

3 rounds for time: – 800m run – 2mins rest The aim of the gain today is maximal effort! Set some numbers you can call benchmarks for yourself (& record them somewhere safe for next time!). Focus on your running and breathing techniques – todays WOD gives you a great chance to play around with […]

Oct 11th, 2017

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Wednesday 11th October 2017

DEADLIFT 5 – 5 – 3 – 3 – 3 – 1 – 1 – 1 – 1 If you’re mechanics are good and you’re feeling strong, aim to get a new 1 rep max out by the 2nd or 3rd attempt of the single reps. Today is about being safe and really targeting that […]

Oct 9th, 2017

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Monday 9th October 2017

5 rounds for time; – 30m handstand walk – 30 alternating one legged squats There are a few different scaling options today for these two fairly tough movements – choose something that helps you to improve your skills whilst still keeping you safely moving for 5 rounds! Short but regular breaks on anything you are […]

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