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Programming for Week Commencing 19th July

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Monday:

A.

Strength

5 X 5 Push Press @75%

Rest 2 Mins Between Sets

B.

Metcon

4 Rounds For Time:

25 X Wall Ball @9/6kg
25 X V-Up
25/20 X Cals

Time Cap: 16 Mins

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Tuesday:

A.

Skill – Handstand Walking

B.

Metcon

21-15-9

HSPU
Goblet Squat @32/24kg
Toes To Bar

400m Run (Between Sets)

Scaling: Pike Push Up / HR Push Up / Toes to Object

Time Cap: 18 Mins

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Wednesday:

A.

Strength

5 X 6 Front Squat @70%

Rest 2 Mins Between Sets

B.

Metcon

Hero WOD ‘Lee Rigby’

Drummer Lee Rigby of the 2nd Battalion the Royal Regiment of Fusiliers was 25 years of age, described as being humurous, generous and loving. “His family meant everything to him, hew was a loving son, husband, father, brother and uncle – and a friend to many.” He tragically died [on May 22, 2013] in an attack close to his home barracks. Drummer Rigby, 25 from Manchester, leaves behind a two year old son, Jack, his mother and step-father and four sisters.

For Tanya:

22 X Cals
25 X Squat Clean @42.5/30kg
22 X DU / 44 X SU
25 X Bar Over Burpee
22 X DU / 44 X SU
25 X Push Press @42.5/30kg
22 X DU / 44 X SU
25 X Pull-Up
22 X Cals

Time. Cap: 14 Mins

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Thursday:

Barbell

A.

Build to a Heavy Single Clean & Jerk

B.

Strength – Accessory

3 X 4 Clean Pull @90-110%

Rest 90s Between Sets

After Class Extra:

3 X 4 Paused* Back Squat @60%

*Pause at Bottom (Under Tension) for 3s each Rep

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Friday:

A.

Strength – Bench Press

Build up to a Heavy Set of 5 Reps over 5 Sets

Rest 2 Minutes between Sets

B.

Metcon

16 AMRAP

12 X Pull Up
24 X American KB Swing @32/24kg
200m KB Farmers Carry

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Saturday:

Team WOD Chipper

In Pairs – Split the work as needed, one person working at a time (except Runs)

28 AMRAP

200m Run Together
60 X Front Squat @50/35kg
60 X Sit-Up
200m Run Together
50 X STOH
50 X Russian Twist @15/10kg
200m Run Together
40 X Thruster
40 X V-Up
200m Run Together
30 X Cluster
30 X Toes To Bar
200m Run Together

In Remaining Time:
ME Cals

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STRONGMAN / STRONGWOMAN SATURDAY – 1145-1315

Can’t wait to see you all for this EPIC session again!! Come and play with ALL THE TOYS! All Abilities 🔥💪🏽

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Sunday:

Benchmark WOD ‘Kelly’

5 Rounds For Time:

400m Run
30 X Box Jump @24/20”
30 X Wall Ball @9/6kg

Time Cap: 30 Mins

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