Workout Of the Day

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Friday 19th April – WOD

9 WOD1 Est a heavy: Triple Clean   WOD2 21-15-9-3-9-15-21 HSPUs Squat Cleans @ 60/40 Double Unders

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Thursday 18th April – WOD

WOD1 Est a max: 1 Snatch 1 OHS 1 Snatch   WOD2 For 17 mins, increment: 1 Snatch 2 Ring Muscle Ups/2 Chest to Bar + 2 Press Ups

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Wednesday 17th April – WOD

WOD1 12 min EMOM, in groups rotate through movements: 10 Single Arm Kneeling Philly Press (per arm) 10 Synchro Box Overs with Kettlebell 10 Strict Knees to Chest 10 Synchro Burpees   WOD2 3 Rounds for Time: 12 Plate Jump Burpees 12 Plate GTOH 12 Plate Plank Down Ups 12 Box Jumps   9 min […]

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Tuesday 16th April – WOD

WOD1 In 17 mins, est a heavy: 1 Power Clean 1 min Front Rack Hold 1 Jerk   WOD2 In 15 mins, complete: 400m Run 40 Kb Swings @ 32/24 200m Run 20 Kb Swings 100m Run 10 Kb Swings In Remaining Time, AMRAP: Hang Clean & Jerks @ 70/50 – 80/55  

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Monday 15th April – WOD

WOD1 11 mins to work through rounds: 5-3 Squat Cleans (Ascend) 5 Pull Movements 3 Plate Jump Burpees   WOD2 18 min EMOM, rotate through movements: 1) 7 Bar Muscle Ups/6 Strict Pull Ups + 6 Press Ups 2) 40 DU 3) 3 Front Squats @ 100/70 – 115/85

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Sunday 14th April – WOD

WOD1 Kipping Pull Up Skills 6 min EMOM: 5 Kipping Pull Ups   WOD2 21 min AMRAP: 7 Burpees 11 Press Ups 22 KBS @24/16

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Saturday 13th April – Tribal Training

Tribal Training Let’s get strong!

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Friday 12th April – WOD

WOD1 Est a 3RM of: Pause Hang Power Snatch   WOD2 Complete 3-6-9-12-15 reps of: STOH @ 50/35 Toes to Bar Squat Snatch Ring Muscle Ups 15 min Cap

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Thursday 11th April – WOD

WOD1 In 13 mins, est a max: 1 Power Clean 3 Push Press   EMOM for 18 mins, rotate through for max reps: Power Cleans @ 70/50 – 80/57.5 Pull Ups Burpees  

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Wednesday 10th April – WOD

WOD1 In pairs, 15 min AMRAP: 15 Partner Deadlifts @ 70/50 30s Plank Claps 10 Partner Front Squats   WOD2 For time, complete: 30 Single Arm Alternating Db/Kb GTOH @ 22.5/15 – 24/16 30 Ab Mat Sit Ups 30 Air Squats 20 Single Arm Alternating Db/Kb GTOH @ 22.5/15 – 24/16 20 Ab Mat Sit […]

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