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    FMP 10-12-23

    Everest Challenge   Climb & Descend Mount Everest Teams of 3/4 8,848 m each way (as a team) Cycle up – ski down Increasing resistance to reflect oxygen supply on the way up. Decreasing on the way down. Rest of team carrying the ‘pack’ when not on CV. AMRAP 4 lengths walking lunges 20 squats […]

    Published on: 9 December 2023 by

    FMP 3-12-23

    FMP 3-12-23 WORK-OUT: TEAM WORK-OUT 10K Challenge In teams complete: 10k row/ski/bike & run/walk As individuals complete AMRAP 10 KB Swings 10 KB Goblet Squats 10 KB Lunges 10 KB Sit up and press 10 KB Thrusters   Until all CV challenges are complete!

    Published on: 2 December 2023 by

    FMP SUNDAY 26-11-23

    FMP SUNDAY 26-11-23 WARM-UP: 1:00 CV 1:00 Good Mornings 1:00 CV 1:00 Muscle Cleans 1:00 CV 1:00 Strict Press   WORK-OUT: RAPID FIRE Every 4:00 for 10 Rounds 160m Run + 5 Burpees Then AMRAP  12 Deadlifts 9 Hang Power Cleans 6 STOH *Choose a load you can cycle unbroken rounds*

    Published on: 25 November 2023 by

    FMP 19-11-23

    FMP 19-11-23 WARMUP: 5 Minutes 10 Cal 10 Dislocates 10 PVC OH squats 10 Push-ups 10 Sit-ups 10 Air Squats     WORK-OUT: 5 Rounds 10 Cal + 10 Russian Swings 4 Rounds 10 Cal + 10 Russian Swings + 10 Down-ups 3 Rounds 10 Cal + 10 Russian Swings + 10 Down-ups + 10 […]

    Published on: 19 November 2023 by

    “CAPTAIN TOM” For Time 10 Rounds of: 30 Lunges 4 Devil Presses (2×50/35 lb) 19 Air Squats 20 Double-Unders Directly into: 100 Burpees With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must complete 10 rounds of 30 Lunges, 4 Devils Presses, 19 Air Squats, and 20 […]

    Published on: 12 November 2023 by

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