Monday 13/4/20…”Jack”

"Jack"Complete as many rounds as possible in 20 mins of: 10 Push Press 52.5/35 10 Kettlebell Swings, 24/16kg 10 Box Jumps, 24/20 in

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Saturday 11/4/20…Fight Gone Wrong

Fight Gone Wrong 3 rounds, 1 min per station, of: Push-up Front Rack Lunge, 70/50 kg Burpee Hang Power Clean, 70/50 kg Rest 2 mins Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.

Monday 30/3/20

A. 1 Clean + Tempo Front Squat 4 x 7 @31X1 (choose load) Approx 67-70% of 1rm Conditioning “Dirty Swine” 7 Mins Ascending Ladder As Many Reps as possible of: 3 Front Squats 60/40kg 30 Double Unders 6 Front Squats 60/40kg 30 Double Unders 9,30 - 12,30 - 15,30 etc etc Output Members please check [...]

Friday 27/3/20

3 rounds, 1 min per station, of: Bar Muscle-up Deadlift, 60/42.5 kg Dumbbell Push Press, 22.5/15 kg Kettlebell Swing, 24/16 kg Assault Bike Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations. Subs Bar Muscleup- 2-4 V-up (make it [...]