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28/06/16

ADVANCED: 4 Rounds: 21 KB Goblet Squat @ 24kg/16kg 18 KB Swings @ 24kg/16kg 15 Pull-ups 12 Push Press @ 50/35kg 9 Box Jump @ 30”/24” BEGINNER: 4 Rounds 21 KB Goblet Squat 18 KB Swings 15 Ring Rows 12 Push Press 9 Box Jump/Step Up + B1. Bent-Over SA KB Row; 15 reps/arm; x4…

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27/06/16

Front Squat 20-15-10-10 + 3 rounds: 15 Cal Row 10 Lateral Burpees over rower

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24/06/16

Overhead Squat work + ‘Jeremy’ 21-15-9 OHS @ 40/30kg Burpee

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23/06/16

‘Grace’ 30 Clean+Jerk @ 60kg/40kg

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22/06/16

10 Rounds 8 Wallball @ 9kg/6kg 6 KB Swing @ 24kg/16kg (American) 4 Burpee + rest 5-10 min + Row 2km

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21/06/16

Fran 21-15-9 Thruster Pullup + 15 min Romwod style mobility cooldown

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20/06/16

365 Total Front Squat (15 min) Shoulder-to-Overhead (10 min) Power Clean (15 min) + 30 burpees for time (90 sec cap)

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17/06/16

A. Deadlift 5×5 B. For Total Reps: 1 minute of DB hang squat cleans, @ 20kg/15kg 1 minute of burpees 1 minute of toes-to-bars / K2C / T2P 2 minutes of DB hang squat cleans, @ 20kg/15kg 2 minutes of burpees 2 minute of toes-to-bars / K2C / T2P 1 minute of DB hang squat…

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16/06/16

10 minute AMRAP: Ascending Ladder Partner Play: 1,2,3,4,5,6….. P1: 1 rep / P2: 2 reps / P1: 3 reps / P2: 4 reps Burpee Ball Slam + “Scissors, Paper, Rock” With a ‘friend’ Winner gets to decide if they do 500m row OR 90 sec Bike max meters + Side Plank 1 minute work, 30…

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