anthayneshk anthayneshk

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Ant Haynes  ๐Ÿ‹๐Ÿฝโ€โ™‚๏ธPacific Regionals x5 ๐Ÿ“@coastalfitnesshk S&C Coach ๐Ÿ› @cluster.ltd ๐Ÿ‘•@nikehkg ๐Ÿ’Š@nova3labs ๐Ÿ”‹@noccohk ๐Ÿ“ง@anthayneshkcoach

AM Session to start my week:
20mins Assault Bike @65-66RPM (160BPM)
Every 4mins, alternate between:
1- 8 RKBS + FR Carry @32kg
2- 8 KB HPC + OH Carry @32kg
+
20mins Row @1:48avg/500m (160BPM)
Every 4mins, alternate between:
1- 4 D-Ball over should @70kg + 100ft Sandbag Carry @93kg
2- 60secs Chest To Wall Handstand Hold
+
20mins Ski @1:50avg/500m (160BPM)
Every 4mins, alternate between:
1- 8 Single Arm KB Deadlift + 50ft Suitcase Carry @32kg (each arm)
2- 60secs Back To Wall Handstand Hold
โšช๏ธ๐Ÿ”ตFuelled by @nova3labs Max Perform๐Ÿ”ตโšช๏ธ
#TrustTheProcess #Aerobic #CrossFit #Building
@coastalfitnesshk
@ed_haynes_coach
@cluster.ltd
@nikehkg
@cleannutritionco
@noccohk

With this silly Typhoon Mangkhut closing the gym, I thought itโ€™d be a great idea to head to the nearest roof to practice my butterfly stroke. ๐Ÿ’จ๐ŸŒ€๐ŸŠ๐Ÿพโ€โ™‚๏ธ
Donโ€™t let the weather hold back your progress โœŠ๐Ÿพ
#FTB #Ferda #TrustTheProcess
#Typhoon #Mangkhut #HongKong #hkig #Swimming @budgysmuggler

โ€œToday, I will do what others wonโ€™t, so tomorrow I can do what others canโ€™tโ€
โœŠ๐Ÿพ
@nova3labs @coastalfitnesshk @ed_haynes_coach
#CrossFit #SoloStormSessions

Another year, another morning spent remembering the legend Burt Baptiste. Youโ€™ll never be forgotten my friend - and thanks for making the sun shine, as always.
Thanks to the wider @coastalfitnesshk community for gathering and remembering the great man! โœŠ๐Ÿพ
P.s. I still hate that workout
AMRAP41:
800m run
41 Burpees
41 Air Squats
41 HRPU
๐Ÿ“ธ: @coachsaed
#Fitness #Community #TeamBaptiste #CrossFit #OutdoorTraining #Ferda

@coachesfederation workout 2
For Time: (16min cap)
100cal Row
100 Thrusters @95#
โ€” Build to 1RM Snatch in remaining Timeโ€”
๐Ÿ“ธ: @coachsaed
#Ferda #FTB #StepBrothers @alexyounger23 @nikehkg @coastalfitnesshk @cluster.ltd @cleannutritionco

Hoping for sunshine... just drowned instead.
4x250m for the main bulk of todayโ€™s swim work
#DrowningForTime #CrossFit #Swimming

Last photo from Koh Samui before we switch back to reality ๐Ÿ‡น๐Ÿ‡ญ๐ŸŒดโ˜€๏ธ
๐Ÿ“ธ: @ideale_andy
#RunForTheHills2018 #BackToWhatILoveDoing #ElectrocuteMe #MrBrownEyes

An evening to remember celebrating with @garyhillhk & @sarahashleyhk
#RunForTheHills2018

Congratulations @sarahashleyhk & @garyhillhk ๐Ÿ’
#RunForTheHills2018

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