Programming for Week Commencing 28th June

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Monday:

A.

Strength

10 E2MOM

5 X Deadlift @RPE 8-9

B.

Metcon

15 EMOM
1- 12 X Alt DB Hang Clean & Jerk @22.5/15kg
2- 10 X Burpee Over DB
3- 14/10 X Cals

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Tuesday:

A.

Strength

10 E2MOM

3 X Paused Split Jerk 

@RPE 7

*3s pause in Split position



B.

Metcon



12 Min Ascending Ladder:


3-6-9-12…etc

Power Clean @70/50kg

HSPU


*After each round perform 30 X Double Unders / 60 X Single Unders


Power Cleans to be performed as quick singles


Scaling: Hand Release Push Up / Pike Push Up

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Wednesday:

A.

Strength

12 EMOM

1- 8-16 X Toes To Bar
2- 16 X Side Oblique Crunch (Alt side each Round)
3- 3-5 X Muscle Up (any variation)* / Strict Chest to Bar Pull Up / Strict Pull Up
4- 16 X Windscreen Wiper

*Ring / Bar / Jumping / Banded / ‘Ring Thing’

B.

Metcon

In Pairs:

Complete the following work, in any order or Partition, splitting the Reps between you, one person working at a time:

For Time:

120 X Alt DB Snatch @22.5/15kg
80 X Over Box Jump @24/20”
12 X Rope Climb

Time Cap: 15 Mins

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Thursday:

Barbell

A.

Build to a Heavy For The Day Complex

1 X Snatch + 1 X Hang Snatch + 1 X OH Squat

B.

12 EMOM
1- 2 X Snatch
2- 2 X Hang Snatch
3- 2 X OH Squat

@70-80% of A

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Friday:

A.

Strength

12 Mins to Establish a 5RM Front Squat


*Lift Every 2 Mins


B.

Metcon


3 Rounds For Time:


20 X DB Squat @2 X 22.5/15kg
200m Run
20 X Toes To Bar


Time Cap: 15 Mins

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Saturday:

Team WOD

For Time:

50-40-30-20-10
Thruster @40/30kg
Over Bar Burpee

*Run 400m after each round

Split the Reps Between you, one person working at a time. Both Run 400m together!

Time Cap: 32 Mins

Gymnastics

This week features a Core Strength building program prior to the start of the next 3 week block cycle the following week! Don’t miss this, open to all abilities and a perfect opportunity to rip that midline… 🔥

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Sunday:

Hero WOD ‘Nutts’

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

For Time:

10 X HSPU
15 X Deadlift @115/95kg
25 X Box jump @30/24”
50 X Pull Up
100 X Wallball @9/6kg
200 X DU / SU
400m with a @20/10kg Plate

Time Cap: 30 Mins

Graham Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner 18:25

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