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Express class
Partner up. 30 mins Bike 800m + 30 Wallballs + 15 Synchro Situps Row 400m + 30 Swings + 15 Synchro push ups Ski 400m + 30 DB Snatch + 15...
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Friday the 28th of February.
Strength : 5 sets (Every 5 mins) 4 Deadlifts @70% 5-10 Strict chin ups 4 Bench Press @70% 10 Double DB RDL Conditioning : 10 Min Ladder...
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Teens Class
Teens Classes 4rd Strict press x5 Banded pull ups x5 4rd Push press x5 Bent over rows x5 *Hang tough bar Challange * Wod: Buy in 25 Cals...
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Thursday 27th of February
Row 400m 50 Box Step Ups Run 400m Together Row 400m Run 400m Max Meters Rower Bike 1k Run 400m 50 Burpees Bike 1k + 400m Run...
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Thursday the 27th of February.
Endurance : Partner up. 3 x 12 min Row 400m Run 400m together 50 DB Box Step ups Row 400m Run 400m together Max metres Row Bike 1k Run...
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Express class
EMOTM X 12 1st ROW 12/10 CALS 2nd 12 WALLBALLS EMOTM X 12 1st BIKE 12/10 CALS 2nd 12 DB C & J CORE : 3 RDS 10 SEC HOLLOW + 10...
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Wednesday the 26th of February.
Strength: 1 Rep Max Squat Clean, Every 2 ½ mins  4@ 60% 3@ 70% 2@ 80% 2@ 85% 1@ 90-95% 1@ 100%+ Conditioning : For Time (Cap 15 mins)...
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Hyrox
200/400/600/800m run 10/15/20/25 WallBalls 200/400/600/800m run 10/15/20/25 cal Ski 9/14/18/24 cal Ski 200/400/600/800 run 10/15/20/25...
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TUESDAY THE 25TH OF FEBRUaRY.
Strength : PRESS AND PULL (4RDS) 4 PUSH PRESS 8 ( SUPINE GRIP BARBELL ROWS) EVERY 3:00 Conditioning : EMOTM X 20 MINS 1st Ski 11/9 Cals...
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express class
28 MIN AMRAP BIKE 800M ALT RUN 400M 20 SA DB PUSH PRESS 16 SA REVERSE LUNGES 8 BURPEE OVER DB ROW 300M ALT SKI 300M 20 SA DB ROWS 16 SA...
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WOD: Blog
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