Fitness 4 sets: 5 Strict Pull Ups + 20sec Ring Dip Hold Complete as many rounds as possible in 14 minutes of: 15 Shoulder to Overhead 40/27.5 20 Air Squats 10 Power Cleans 40/27.5 Performance Back Squat 10-10-10-5-10-15 Complete as many rounds as possible in 15 minutes of: 30 Wall Balls 100m Farmers Walk 32/24 […]
CONTINUE READINGFitness Deadlift 5-5-5 Increasing 3-3-3 Across For Time: 1000m Row 75 Kettlebell Swings 24/16 50 Box Jumps Performance Build to a heavy 3 Strict Press + 3 Push Press Then Max rep Push Press of the weight of complex Weighted Pull Ups 5×3 For Time: Buy in: 40 Kettlebell Swings 32/24 21-15-9 of: Hang Power […]
CONTINUE READINGFitness For Time: 400m Run 50 Double Unders 21 Front Rack Lunges 50/35 21 Lateral Burpees 400m Run 50 Double Unders 15 Front Rack Lunges 15 Lateral Burpees 50/35 400m Run 50 Double Unders 9 Front Rack Lunges 50/35 9 Lateral Burpees Performance Tall Clean 3×3 Clean and Jerk 2@75% 2@80% 1@85% 1@90% 1@95% 1@Max […]
CONTINUE READINGFitness Push Press 5-5-5-5-5-5 Across Rest 1 minute Complete 4 rounds for time of: 25 Wall Balls 15 Pull Ups Performance Deadlift 10-5-5-5-3 Increasing -then- Max rep singles with a weight slightly heavier than the 3. “Randy” 75 Power Snatches 35/25 Post load and scores to the whiteboard.
CONTINUE READINGFitness Every 90secs for 6 sets: 3 Front Squats Increasing Complete as many rounds as possible in 15 minutes of: 200m Run 12 Dumbbell Box Step Overs 15/10 9 Dumbbell Hang Power Cleans 15/10 Performance Front Squat 3RM Good Mornings 3×10 Complete as many reps as possible in 15 minutes of: 200m Run 7 Handstand […]
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CONTINUE READING“Partner Saturday” Complete as many reps as possible in 20 minutes of: 20 Box Jump Overs 20 Lateral Burpees 20 Shoulder to Overhead 200m Run Post scores to comments.
CONTINUE READINGFitness 5 Sets: 8 Dumbbell Bench Press + 20-30sec Bar Hang Complete 3 x 4 minute AMRAPs of: 500m Row Max Wall Balls in remaining time Rest 1 minute Performance Floor Press 5-5-5-5-5-5 Increasing 3 rounds for time of: 21 Ring Dips 10 Hang Power Clean 80/52.5 2 Rope Climbs 20ft Rx+ 90/60 Post load […]
CONTINUE READINGFitness Back Squat 10-10-10 Complete as many rounds as possible in 15 minutes of: 8 V Ups/H Ups 10 Walking Dumbbell Lunges 15/10 12 Dumbbell Facing Burpees 200m Farmers Carry 15/10 Performance Back Squat 3-3-3-3 Increasing Then 2 minutes rest Max reps @70% of 3RM from above For Time: 75 Kettlebell Swings 24/16 55 Wall […]
CONTINUE READINGFitness For Time: Buy in: 800m Run –Then– 2 rounds of: 150 Double Unders 25 Pull Ups 30 Thrusters 35/25 RX+ Chest to Bar Pull Ups Performance Snatch Balance 5-4-3 Snatch 3@75% 2@80% 2@85% 4×1@90% Snatch Pull 4×2@115% Post load and scores to the whiteboard.
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