Fitness 4 Sets: 5 Strict Press + 20sec Hollow Hold Complete as many reps as possible in 13 minutes of: 4 Hand Release Push Ups 4 Kettlebell Swings 24/16 4 Box Jumps 8 Hand Release Push Ups 8 Kettlebell Swings 24/16 8 Box Jumps 12 Hand Release Push Ups 12 Kettlebell Swings 24/16 12 Box […]
CONTINUE READINGWe only have an 8am session on this Public Holiday In teams of 3 Complete as many rounds as possible in 18 minutes of: 400m Run 9 Burpees 15 Toes to Bar 21 Air Squats 1 person will run while the 2 other team members work through the movements completing as many rounds as possible. […]
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CONTINUE READING“Partner Saturdays” For Time: 30 Dumbbell Snatches 30/20 80 Wall Balls 400m Partner Run 50 Burpee Box Jumps 400m Partner Run 80 Wall Balls 30 Dumbbell Snatches 30/20 Post time to comments.
CONTINUE READINGFitness EMOM for 10 minutes: 3 Push Press Complete as many rounds as possible in 13 minutes of: 10 Thrusters 30/20 12 Toes to Bar 24 Double Unders Performance Push Press 3-3-3-3-3-3 Across Rest 1 minute between sets For Time: 100 Double Unders 12 Clean and Jerk 70/45 30 Pistols 75 Double Unders 9 Clean […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 Increasing Complete 5 rounds for time of: 200m Run 10 Shoulder to Overhead 40/27.5 15 Kettlebell Swings 24/16 Performance Overhead Squat 2-2-2-2-2-2-2 Increasing For Time: Buy in: 40 Handstand Push ups 3 rounds of: 20 Toes to Bar 15 Kettlebell Swings 32/24 Cash out: 400m Sandbag Run 20/10 Post load and […]
CONTINUE READINGFitness Complete as many rounds as possible in 17 minutes of: 9 Lateral Burpees 18 Box Jumps 9 Front Squats 60/40 – RX+ 70/47.5 Performance Tall Clean 3×3 Clean and Jerk 3@75% 2×3@80% 2×2@85% Clean Pull 4×3@110% Post load and scores to the whiteboard.
CONTINUE READINGAnzac Day WOD – 8am Only “Marks” 3 rounds for time of: 21 Pull Ups 15 Push Press 60/30 9 Deadlifts 100/60 400m Run In teams of 3, the workout format will be discussed in the brief….. Post time to comments.
CONTINUE READINGWe only have an 8am session tomorrow. Fitness Every 90secs for 6 sets: 5 Back Squats Across Complete 3×5 minute rounds of: 15 Wall Balls 12 Dumbbell Box Step Overs 15/10 9 Hang Power Cleans 45/30 1 minute rest Performance Back Squats Find a heavy 5 reps Find a heavy 3 reps Find a heavy […]
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