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Thursday 16th July 2015   Strength – Weighted Pull Ups 5×3   Conditioning – For time:   16 m Handstand Walk   20 Wall Balls 10 Power Cleans 82.5/55 20 Wall Balls   16 m Handstand Walk   20 Wall Balls 10 Power Cleans 20 Wall Balls 16 m Handstand Walk

Wednesday 15th July 2015   Warm Up – RX Clinic   Skill session – Snatch   Conditioning 10:00 AMRAP of: 7 Power Snatches 42.5/30 30 Double-Unders  

Tuesday 14th July 2015   Kia Ora Team – Don’t forget our strapping clinic this Sunday with our mates Rodney and Lizzy from Dynamic Rehab Ltd.  This one is going to be awesome and not one to miss. Any questions please flick them our way and we’ll try help.  Open to everyone and everyone – …

Monday 13th July 2015   Warm Up – 5 Mins DU, 5 Mins Inchworm   Strength – 10 Min EMOM 3 Touch n Go Cleans   Conditioning – For Time:   21 Wall Balls 21 Push Press (42.5/30) 50 Double Unders 15 Wall Balls 15 Push Press (42.5/30) 50 Double Unders 9 Wall Balls 9 …

Friday 10th July 2015   Strength – 7 Min EMOM 2 T&G Power Clean & Direct Jerk:   Note: Begin at 65% of 1RM C&J and add weight each minute to a max double   Conditioning – For time: 50 Pistols (alternating) 50 One Handed KBS (alternating) 24/16 50 12″ Target Burpees (target 12″ above …

Thursday 9th July 2015   Strength – Alternating Sets 1a) 4X8 Weighted Strict Ring Dips   1b) 4X3 Snatch Grip BTN Push Press + 2 OHS   Conditioning – 16 Min AMRAP of: 400 m Run 8 Muscle-Ups 12 Muscle Snatches 40/27.5   Note: First 12 Mins at conversational pace and final 4 mins at all …

Wednesday 8th July 2015   Strength 4 x 3 Position Snatch Double (2 reps from each position – power position, hang, floor)   Conditioning – 3 rounds for time of: 16m Handstand Walk 30 KB Swings 32/24kg 15 KB OHS (hold in either hand) 32/24kg

Tuesday 7th July 2015   There are times when you need to suck it up and get to the box.  Today is one of those days….avoid that cancel option. I’ll see you at the box, ready to set a Karen PB. Conditioning – For TIme:   “Karen” 150 Wall Balls 9/6

Monday 6th July 2015   Kia Ora Team,  Reminder that tomorrow is the first day of our new trial classes Tuesday and Thursday 4:45 pm – 5:45 pm.  Cheers   Warm Up – RX Clinic   Strength – Alternating Sets   1a) 5×3 Power Cleans + Direct Jerk 1b) 4×8 Strict Pull Ups   Note: …