Fitness 5 Sets: 1st Min: 6 Push Press 2nd Min: 8 Ring Rows 3rd Min: 30 Double Unders Complete as many rounds as possible in 12 minutes of: 9 Dumbbell Thrusters 15/10 12 Pull Ups Performance Push Jerk TNG 3-3-3-3 Across For Time:: 5-4-3-2 15ft Rope Climbs 15-12-9-6 Power Clean 70/50 15-12-9-6 Handstand Push Ups […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3 (2sec Pause) Technique Complete 5 rounds for time of: 10 Power Cleans 45/30 8 Burpee Box Jumps Performance Overhead Squat 3-3-3-3 Across For Time: Buy in: 45 Wall Balls 3 Burpees 3 Ring Muscle Ups 15 Dumbbell Thrusters 25/15 6 Burpees 6 Ring Muscle Ups 15 Dumbbell Squat Cleans 25/15 9 […]
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CONTINUE READING“Partner Saturdays” For Time: 800m Partner Run 30 Ground to Overhead 62.5/42.5 75 Wall Balls 400m Partner Run 20 Ground to Overhead 62.5/42.5 50 Wall Balls 200m Partner Run 10 Ground to Overhead 62.5/42.5 25 Wall Balls Post time to comments.
CONTINUE READINGFitness Dumbbell Press 6-6-6-6-6 Complete 3×4 minute rounds of: 100m Sprint 9 Dumbbell Snatch 20/12.5 12 Air Squats Rest 1 minute Performance Push Press 10RM Complete 3 rounds for time of: 100 Double Unders 10 Hang Power Snatch 50/35 30 Pistol Squats Post load and scores to the whiteboard.
CONTINUE READINGFitness Complete as many rounds as possible in 20 minutes of: 6 Power Cleans 60/40 9 Thrusters 60/40 18 Kettlebell Swings 32/24 600m Run Performance BTN Jerk 3×3 Clean and Jerk 5@75% 5@80% 5@85% 3 Position Snatch (Floor, Knee, Hip) 10mins to build to a max Clean Pull + Hang Clean Pull 5x(1+1)@100% Post load […]
CONTINUE READINGFitness 4 Sets: 8 Reverse Back Rack Lunges + 20-30sec Hollow Body Holds Complete as many reps as possible in 12 minutes of: 3 Push Press 45/30 3 Toes to Bar 30 Double Unders 6 Push Press 45/30 6 Toes to Bar 30 Double Unders 9 Push Press 45/30 9 Toes to Bar 30 Double […]
CONTINUE READINGFitness Seated Press 5-5-5-5-5 For Time: Row 1000m 40 Overhead Squats 30/20 30 Bar Facing Burpees Performance Power Snatch 3-3-3-3-3 TNG Across (Technique) Complete 2 rounds for time of: 40 Box Jumps 20 Dumbbell Snatches 30/20 10 Bar Muscle Ups Post load and scores to the whiteboard
CONTINUE READINGFitness Front Squat EMOM for 10 minutes 3 reps (Heavier than 2 weeks ago) Complete as many rounds as possible in 14 minutes of: 6 Deadlifts 70/45 9 Push Ups 12 Box Jumps Performance Front Squat 3@80% 2@85% 1@90% 1@95%+ Complete as many reps as possible in 12 minutes: 30 Handstand Push Ups 80 Wall […]
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