Week 47 - 2023
Saturday the 16th of December we will be having a Christmas competition in the Gym, Staring at 10:00 am followed by our Christmas dinner...
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Rob Martin
Nov 12, 20231 min read
Week 46 - 2023
Monday Pause Front squat 3-3-3-3-3 Fast and Furious 10 Power cleans 60/40kg 10 Front squats 10 Chest to bar pull ups 8 Power cleans...
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Rob Martin
Nov 5, 20232 min read
Week 45 - 2023
Monday Pause Front Squat 3-3-3-3-3 20 minute AMRAP 800m run 5 round 5 Pull ups 10 Push ups 15 Air squats Then 800m run AMRAP 8 toes to...
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Rob Martin
Oct 27, 20232 min read
Week 44 - 2023
Monday Thruster 10-8-6-4-2 Every 6 minutes x 4 9 Thrusters 50/35kg 15 Bar facing burpees 21/16 Calorie row Tuesday 4 sets 12 - Dumb-bell...
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Rob Martin
Oct 22, 20231 min read
Week 43 - 2023
Monday A1) Cyclist squat 10-10-8-8-6-6 A2) Dumb-bell RDL 5x10 EMOM x 15 Min 1 - 5 Devils press Min 2 - 10 Alt pistols Min 3 - 15/12...
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Rob Martin
Oct 15, 20231 min read
Week 42 - 2023
Monday Thruster 10-8-6-4-2 Every 4 minutes x 5 8 chest to bar pull ups 9 box jump overs 24/20" 10 Dumb-bell Thrusters 22.5/15kg 15/12...
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Rob Martin
Oct 8, 20231 min read
Week 41 - 2023
Monday A1 ) Push press 5-5-5-5-5 A2) Chin up 5-5-5-5-5 3 Rounds 40 seconds work 20 second transition Wall balls 9/6kg Sumo deadlift high...
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Rob Martin
Oct 1, 20231 min read
Week 40 - 2023
Monday 15 minutes to build To a heavy snatch 60 Wall balls 9/6kg 40 Lateral burpees over the bar 20 Snatches 60/40kg Tuesday In teams of...
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Rob Martin
Sep 24, 20231 min read
Week 39 - 2023
Monday EMOM x 10 Power snatch + Hang squat snatch Karabell 10 rounds 3 Power snatch 60/40kg 15 Wall balls Tuesday EMOM x 30 Min 1 -...
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Rob Martin
Sep 17, 20231 min read
Week 38
Monday EMOM x 10 3 Position snatch Hips / Knees / Floor 30/20/10 Alt DB Hang snatch 22.5/15kg Wall balls Burpees Tuesday EMOM x 30 Min 1...
664 views0 comments
Rob Martin
Sep 10, 20231 min read
Week 37 - 2023
Monday Hang squat clean 3-3-2-2-1-1-1 3 rounds 3 minute AMRAP 10 Toes to bar 15 DB Thrusters 20 Russian swings (1 minute rest) 3 minutes...
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Rob Martin
Sep 3, 20232 min read
Week 36 - 2023
Monday EMOM x 30 Min 1 - 5 Back squats Min 2 - 5-10 Strict pull ups / chin ups Min 3 - 5-10 Push ups / Dips Tuesday Power clean...
569 views0 comments
Rob Martin
Aug 28, 20231 min read
Week 35 - 2023
Monday EMOM x 30 Min 1 - 5 Back squats Min 2 - 5-10 Strict pull ups / chin ups Min 3 - 5-10 Push ups / Dips Tuesday EMOM x 10 3 Power...
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Rob Martin
Aug 20, 20232 min read
Week 34 - 2023
Click the link to download the fitr app to be able to log your workouts Monday EMOM x 30 Min 1 - 5 Back squats Min 2 - 5-10 Strict pull...
830 views0 comments
Rob Martin
Aug 13, 20232 min read
Week 33 - 2023
Click the link to download the fitr app to be able to log your workouts Monday EMOM x 20 Min 1 - 15/12 Cal Ski Min 2 - 10 Toes to bar Min...
668 views0 comments
Rob Martin
Aug 6, 20231 min read
Week 32 - 2023
Click the link to download the fitr app to be able to log your workouts Monday A1)Strict Press 10-8-6-4-4 A2) Hanging leg raise 5x5 Every...
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Rob Martin
Jul 31, 20231 min read
Week 31 - 2023
Monday A1) Cyclist squat 10-10-8-8-6-6 A2) Dumb-bell RDL 5x10 EMOM x 15 Min 1 - 5 Devils press Min 2 - 10 Alt pistols Min 3 - 15/12...
811 views0 comments
Rob Martin
Jul 23, 20232 min read
Week 30 - 2023
Monday A1) Cyclist squat 10-10-8-8-6-6 A2) Dumb-bell RDL 5x10 3 Rounds 2 minute AMRAP 10 toes to rings 10 DB hang clean & Press Calorie...
716 views0 comments
Rob Martin
Jul 16, 20232 min read
Week 29 - 2023
Click the link to download the fitr app to be able to log your workouts Monday A1) Cyclist squat 10-10-8-8-6-6 A2) Dumb-bell RDL 5x10...
689 views0 comments
Rob Martin
Jul 9, 20232 min read
Week 28 - 2023
Click the link to download the fitr app to be able to log your workouts Monday Clean & Jerk 10-8-6-4-2 EMOM x 20 Min 1 - 15/12 calorie...
793 views0 comments
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