W.O.D.- Wednesday the 16th of OctoberSkill – kipping hspu or handstand Then Dianne RX 21/15/9 Deadlift 102/70kg Handstand pushups Or Dianne scaled 21/15/9 Deadlift 80/50kg Dumbbell pushpress 17/12kg OVERTIME 5 rounds 10 chest to bar 10 dumbbell box step up (1 dumbbell) 10 ghd situps […]
- Wednesday the 16th of October
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Tag Archives: Front Squat
Monday the 09.06.14
W.O.D Back Squat 4 by 10 Then Amrap 10 minutes 3 deadlift 52/35kg 3 hang power clean 52/35kg 3 front squat 52/35kg 6.6.6 9.9.9 12.12.12 And so on until the 10 minutes is up
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Exercises: Back Squat, Deadlift, Front Squat, Power Clean
Friday the 28.04.14
W.O.D AMRAP 25 minutes 10 front squat 60/40kg 10 total box jumps 24/18″ 10 kbs 32/20kg Every 5 minutes run 400 meters Score is total reps completed
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Exercises: Box Jump, Front Squat, Kettlebell Swings, Run
Thursday the 03.04.14
There will be no yoga class today guys W.O.D front squat – 5 sets of 5 reps then 21/15/9 ohs 45/30kg boxjumps 24/18″ then max handstand hold
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Exercises: Box Jump, Front Squat, Overhead Squat
Monday the 10.02.14
W.O.D Back Squat Cycle Week 5 Back squat 5 sets of 3 reps at 90% or 1 rm then amrap 8 minutes with 52/35kg do: 1 clean 1 power clean 1 front squat 222 333 444 555 then back to [...]
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Exercises: Back Squat, Front Squat, Power Clean, squat clean
Tuesday the 17.12.13
W.O.D 20 minutes to work up to a 3 rep max deadlift or power clean then amrap 5 minutes 1 power cleans 45/30kg 1 front squats 45/30kg 1 pushpress 45/30kg 2 2 2 3 3 3 and so on until [...]
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Exercises: Deadlift, Front Squat, Power Clean, Push Press, Row
Wednesday the 16.10.13
W.O.D front squat 3 by 10 then amrap 12 minutes 20 wallaballs 9/7kg 40 double unders
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Exercises: Double Unders, Front Squat, Wallballs
Monday the 02-09-13
Starting today we will be going through 6 week strength cycles every Monday and Thursday starting with the back squat. Monday will be a back squat workout followed by a short squat related metcon and Thursday will be a back [...]
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Exercises: Back Squat, Burpees, Front Squat
Wednesday the 21-08-13
W.O.D 20 rep max back squat then 20 front rack lunges 52/35kg 200 meter run 20 hang power cleans 52/35kg 200 meter run 20 front squats 52/35kg
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Exercises: Back Squat, Front Squat
Monday the 12-08-13
w.o.d Squat – 5 sets of 5 reps then 2 5 minute rounds with 1 minute break between rounds 1.front squats 45/30kg 2.pushups 3.boxjumps 4.kettlebell swings 24/16kg 5.burpees score is total reps
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Exercises: Box Jump, Burpees, Front Squat, Kettlebell Swings, Pushups
Thursday the 25-07-13
W.O.D 3 sets of max strict pullups then 21,15,9 front squats 52/35kg burpees then 3 80 meter sprints
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Exercises: Burpees, Front Squat, Pullups
