Sunday 01.11.20
Fitness: "Three15" In teams of 3: 15 minutes Bike Erg 15 minutes Row 15 minutes Ski Erg 15 minutes per piece of equipment in any order....
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Jason
Oct 25, 20201 min read
Saturday 31.10.20
Fitness: In Pairs: 25 Min AMRAP: 100 Wall Balls 9/6kg 80 Calorie Echo Bike 60 Sync Hang DB Snatch (22.5/15kg) 40 Pull-Ups 200m Farmers...
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Jason
Oct 25, 20201 min read
Friday 30.10.20
Fitness: 1. Coached skill work or practice. Spend a little time practicing something at a low intensity or getting strength work in 2....
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Jason
Oct 25, 20201 min read
Thursday 29.10.20
Fitness: 20 Min AMRAP: 1 Rope Climb 400m Run Max unbroken Push Ups Performance: "Moore" 20 Min AMRAP 1 Rope Climb 400m Run Max unbroken...
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Jason
Oct 25, 20201 min read
Wednesday 28.10.20
Fitness: 1. Front Squat: 15 minutes to build to a heavy 2 rep. 2. For time: 50 Barbell Back Rack Step Ups: (30/20kg) (24/20") 50 Front...
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Jason
Oct 25, 20201 min read
Tuesday 27.10.20
Fitness '3 rounds x 5:00 on / 5:00 off: 100 DU Buy-In, followed by AMRAP: Rd 1 – 12 Deadlifts (60/40kg), 4 Burpee Box Jump Over Rd 2 – 8...
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Jason
Oct 25, 20201 min read
Monday 26.10.20
Fitness: 1. Freestanding Handstand Practise 2. 15 Min AMRAP: 3 Wall Walks 6 Strict Pull-Ups 9m Prowler Push & Pull 120/90kg 12 Toes...
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Jason
Oct 18, 20201 min read
Sunday 25.10.20
Fitness: 1. Weighted True Ring Row 5x10 *Find a standard that allows you to get 10 reps For time: 100 Double Unders 50 AbMat Sit-ups 200m...
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Jason
Oct 18, 20201 min read
Friday 23.10.20
Fitness: 1. Front Squat 5x5 [OT2M] Immediately after each set do 10 DB Deck Press Compare to 18/10/19 Adam L: 3725kg Siobhane B: 2075kg...
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Jason
Oct 18, 20201 min read
Saturday 24.10.20
Fitness: 20 Min AMRAP In Pairs - You Go I Go 3, 6, 9, 12, etc Calorie Ski Box Jumps (step down) 24/20" Kettlebell Swing 24/16kg Compare...
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Jason
Oct 18, 20201 min read
Thursday 22.10.20
Fitness: 1. OTMx10: 3 Weighted Pull Ups Compare to 17/10/20 Cooper L: 631.5kg Siobhane B: 120kg 2. 5 Rounds: (15 Min Cap) 200m Run 10 Box...
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Jason
Oct 18, 20201 min read
Wednesday 21.10.20
Fitness: *Obviously we have different Airbikes now, so that may affect your score. 0 Min: (15 Min Cap) 5 Rounds for time: 15/12 Calorie...
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Jason
Oct 18, 20201 min read
Tuesday 20.10.20
Fitness AMRAP 20: 100 Double Unders 50 Goblet Squats 20/16kg 40 Calorie Row 30 Russian KB Swings 20/16kg 20 Toes to Bar 10 Chest to Bar...
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Jason
Oct 18, 20201 min read
Monday 19.10.20
This week we will be doing a repeat week from this time last year. The beyond the whiteboard workouts are repeated so pre-workout check...
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Jason
Oct 11, 20201 min read
Sunday 18.10.20
Fitness: 1. In 12 minutes: Build to a heavy 20m Sled Pull Push (10m Push, 10m Pull, any stopping counts as a broken set). 2. 12 Min...
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Jason
Oct 11, 20201 min read
Saturday 17.10.20
Fitness: 30 Min AMRAP: In Pairs 10, 20, 30, 40, etc Calorie Row Kettlebell Swings 24/16kg Ring Touch 8/7ft Performance: See Fitness...
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Jason
Oct 11, 20201 min read
Friday 16.10.20
Fitness: 1. Build to a heavy 5 Hang DB Snatch on each arm. 2. 20 Min AMRAP: 5, 10, 15, 20, etc Hang DB Snatch (22.5/15kg) Box Jump Overs...
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Jason
Oct 11, 20201 min read
Thursday 15.10.20
Fitness: 1. Accessory Warm Up OTM x 12 10 Dead Bug Floor Angels 15 sec L Hold on Rings 20 Banded Hamstring Curl 2. 10-8-6-4-2 Bench Press...
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Jason
Oct 11, 20201 min read
Wednesday 14.10.20
Fitness: 1. OTMx10: 1 Strict Tempo Pull Up 3-second hang, fast up, 3 seconds chin over, '3 seconds down. 2. 3 Rounds: 800m Run 20 Toes to...
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Jason
Oct 11, 20201 min read
Tuesday 13.10.20
Fitness 1. Clean Pull: Build to a heavy double, in 10 minutes, then 2s x 3r x 90% of that OT2M. 2. For time: 30 Deadlifts (100/70kg) 50...
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