Tuesday 301018

Tuesday 301018

AF60 – 6.00am + 5.30pm Strength Strict Press 5×5 Weighted dips 5×8 Workout  For Time 35-30-25-20 reps of : burpees kettle bell swings 24/16kg Finisher   100 bent over row 40/30kg every time you break perform 10 box jumps...

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Monday 291018

Monday 291018

AF60 – 6.00am + 5.30pm Strength/Weightlifting Squat Cleans 5×2 Workout  5 rounds for time  10 power cleans 50/35kg  10 TTB  10 shoulder to over head 50/35kg Finisher  3 sets  1 minute planks rest 30 second bt sets    AF45 –...

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Saturday 271018

Saturday 271018

In Teams Of 3 – Round 4 Round 12 minute AMRAP 3 10m shuttles 5 Power Clean 70/45kg 7 Pull-ups 12 minute AMRAP 10 Hang DB Snatch 25/15kg 10 Sand bag squats 40/25kg 15 minute AMRAP 9 HSPU 15 Burpees 21 Double unders

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Friday 261018

Friday 261018

  Workout  4 minute amrap  4 prowler push 15m 8 pressups  12 box jumps  rest 1 minute  4 minute amrap  4 down up shuttles 15m  10 kb deadlifts 24/16kg 10 lunges  rest 1 minute  4 minute amrap  7/5 cals bike / row  7 plate thrusters 20/15kg...

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Thursday 251018

Thursday 251018

AF60 – 6.00am + 5.30pm Strength  Bench press 5×8 Strict pullups 5×10  Workout  5 rounds for time  run 300m  21 barbell jump squats 20/15kg 12 pull ups  AF45 – 6.30pm Strength  negative pullups 5 x 7-10sec eccentric rest 2...

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Wednesday 241018

Wednesday 241018

AF60 – 6.00am-5.30pm EMOM X 10 minutes  Min 1 : 5 Deadlifts 90/55kg Min 2 : 8  Hand stand press ups  Workout For Time  30-20-10 Reps of: wall ball 9/6kg box jump overs 24/20″ 10-20-30 reps of:  kettle bell swings 24/16kg double...

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Tuesday 231018

Tuesday 231018

AF60 – 6.00am + 5.30pm EMOM x 10 Minutes  Min 1 – 6 Push press  Min 2 – 4 Split Jerk  Workout  3 Minute AMRAP 10 hang power cleans 50/35kg 10 Front Rack Lunge 50/35kg rest 1 minute  3 minute AMRAP  10 power snatch 40/30kg 10...

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