Fitness Back Squats 10-8-6-4-2 Complete 3 rounds of: 100m Farmers Carry 20/12.5 20 Air Squats 15 Deadlifts 65/40 Cash Out: 30 Lateral Burpees Performance Back Squat 3-3-3-3 Increasing Complete 3 rounds of: 100m Farmers Carry 25/15 20 Air Squats 15 Deadlifts 80/50 Cash Out: 30 Lateral Burpees Post load and scores to the whiteboard.
CONTINUE READINGFitness Complete as many reps as possible in 17 minutes of: Buy in: 1200m Run 40 Box Jump Overs 30 Wall Balls 20 Power Cleans 62.5/42.5 Performance Snatch EMOM for 15 minutes build to a max Clean and Jerk EMOM for 15 minutes build to a max Post load and scores to the whiteboard.
CONTINUE READINGFitness Thruster 5-5-5-5-5-5 Rest 1 minute Complete as many rounds as possible in 12 minutes of: 40 Double Unders 20 Toes to Bar 20 Push Press 40/30 Performance Push Press TNG 5-5-5-5 For Time: 3 Rope Climbs 20ft 21 Ring Dips 21 Pistol Squats 21 Power Snatches 42.5/30 2 Rope Climbs 20ft 15 Ring Dips […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 2 sec Pause (Increasing) Complete 6 rounds for time of: 16 Kettlebell Swings 24/16 18 Lunges 8 Hand Release Burpees Performance Overhead Squat 3-3-3-3 Increasing Complete 3 rounds for time of: 75 Double Unders 8 Squat Clean Thruster 70/47.5 20 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGRest Day
CONTINUE READING“Partner Saturdays” Complete 3 x 5 minute rounds of: 9 Wall Balls 6 Pull Ups 3 Shoulder to Overhead 70/50 Rest 1 minute Post scores to comments.
CONTINUE READINGFitness 5 sets of: 3 Strict Pull Ups + 20sec Ring Support Hold (Top) Complete as many rounds as possible in 12 minutes of: 5 Power Cleans 42.5/30 10 Thrusters 42.5/30 20 Kettlebell Swings 24/16 Performance 5 sets of: 5 Weighted Strict Pull Ups + 20secs Ring Support Hold (Top) Complete as many rounds as […]
CONTINUE READINGFitness Front Squat Every 2 minutes perform 3 reps for 6 sets (increasing) Complete 3 rounds for time of: 20 Push Ups 20 Sumo Deadlift High Pull 30/20 50 Double Unders Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 3 rounds for time of: 20 Push Ups 20 Sumo Deadlift High Pull 42.5/30 75 Double […]
CONTINUE READINGFitness For Time: 800m Run 50 Burpees 50 Walking Lunges 50 Box Jumps 800m Run Performance Clean and Jerk EMOM for 15 minutes: 5@75% 5@80% 5@85% Power Snatch + Hang Power Snatch 4x(1+1)@80% Hang Clean Pull 4×3@100% Post load and scores to the whiteboard.
CONTINUE READINGFitness Deadlift 6-6-6-6-6 (Increase) For Time: 50 Cal Row 40 Butterfly Sit Ups 30 Dumbbell Snatches 20/12.5 20 Front Squats 50/35 Performance Push Jerk TNG 5-5-5-5 For Time: 12 Ring Muscle Ups 10 Hang Clean and Jerk 60/42.5 9 Ring Muscle Ups 10 Hang Clean and Jerk 60/42.5 6 Ring Muscle Ups 10 Hang Clean […]
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