FITNESS EMOM for 10 minutes: Even: 5 Push Jerks Odd: 30 Double Unders Complete 3 rounds for time of: 25/20 Cal Row 18 Front Squats 35/25 9 Lateral Burpees Rest 1 minute PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Deadlifts Build to a 2RM Complete as many reps as possible in 12 minutes of: 12 Hang Power Cleans 45/30 24 Push Ups 36 Kettlebell Swings 24/16 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGRest Day
CONTINUE READING“Partner Saturdays” For Time: 800m Partner Run 100 Front Rack Lunges 50/35 100 Double Unders 100 Shoulder to Overhead 50/35 100 Double Unders 100 Walking Lunges 100 Double Unders 800m Partner Run Post scores to comments
CONTINUE READING“From July 8th 2016” FITNESS Push Press Build to a heavy 3 reps Then 3×8 Single Arm Dumbbell Row Complete 5 rounds for time of: 300m Run 9 Thrusters 40/30 6 Lateral Burpees PERFORMANCE Overhead Squat 2-2-2-2-2 @75% Then Close Grip Bench Press 3-3-3 @75% 21-15-9 for time of: Lateral Box Jumps Deadlifts 90/60 Ring […]
CONTINUE READINGFITNESS Pause Front Squats 3-3-3-3-3 2sec Pause Complete as many rounds as possible in 12 minutes of: 15 Toes to Bar 12 Shoulder to Overhead 45/30 9 Hang Power Clean 45/30 PERFORMANCE Pause Front Squat + Front Squat 70% x (1+1) x 5 then Strict Pull Ups 3×5 Complete 3 rounds for time of: 21 […]
CONTINUE READING“From the 6th of July” FITNESS Complete 2 rounds for time of: 500m Run 125 Double Unders 50 Kettlebell Swings 24/16 25 Hand Release Burpees PERFORMANCE Muscle Snatch 3×3 Snatch 5×3@75% Power Clean + Power Jerk 4×3@70% (Speed) Hang Snatch Pull 3×5@90% Post load and scores to the whiteboard.
CONTINUE READING“From 5th of July 2016” FITNESS Every 90secs for 5 sets of: 8 Seated Dumbbell Press For Time: 40 Wall Balls 20 Dumbbell Snatches 20/15 40 Air Squats 20 Dumbbell Snatches 20/15 40 Wall Balls PERFORMANCE Press 3-3-3-3-3 @75% Complete 3 rounds of: 16 Dumbbell Snatches 30/20 22 Box Jumps 3 Rope Climbs Post load […]
CONTINUE READING“From 4th of July 2016” FITNESS 5 Sets of: 12 Dumbbell Lunges + 8 Ring Rows Rest 60secs Complete as many rounds as possible in 13 minutes of: 10 Overhead Squats 42.5/30 10 Pull Ups 10 Box Jumps PERFORMANCE Back Squat 3-3-3-3-3 @ 75% then Good Mornings 3×8 Complete as many rounds as possible in […]
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CONTINUE READING