Rest Day
CONTINUE READING“Partner Saturdays” Complete 3 rounds for time of: 35 Deadlifts 80/50 25 Air Squats (each) 15 Burpee Dumbbell Box Step Overs 25/15 20inch 400m Partner Run Post scores to comments.
CONTINUE READINGFitness Push Press 2-4-6-8-10 Complete as many rounds as possible in 14 minutes of: 15 Box Jumps 12 Kettlebell Swings 24/16 9 Push Ups Performance Push Press 3×3 @85% 2×2@90% 2 rounds for time of: 125 Double Unders 15 Overhead Squats 70/45 15 Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets: 5 Back Squats + 8 Single Arm Dumbbell Row Complete 3 rounds for time of: Row 500m 200m Farmers Carry 20/15 Performance Front Squat 2×5@80-85% 3×3@85-90% Complete as many reps as possible in 10 minutes of: 200m Kettlebell Carry 32/24 4 Power Cleans 50/35 4 Shoulder to Overhead 50/35 200m Kettlebell Carry […]
CONTINUE READINGFitness “Wood” 5 rounds for time of: 400m Run 10 Burpee Box Jumps 24/20 10 Sumo Deadlift High Pulls 42.5/30 10 Thrusters 42.5/30 Rest 1 min Performance BTN Jerk 3×3 Clean and Jerk 5×3 @80%+ Hang Power Snatch 4×2 @80% Clean Pull 5×3 @107% Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Jerk 5-5-5-5-5 Across (Technique) Complete as many reps as possible in 12 minutes of: 30 Double Unders 4 Pull Ups 4 Dumbbell Push Press 15/10 30 Double Unders 8 Pull Ups 8 Dumbbell Push Press 15/10 30 Double Unders 12 Pull Ups 12 Dumbbell Push Press 15/10…etc Performance Bench Press 15 minutes to […]
CONTINUE READINGFitness Front Squat Every 90secs for 6 sets complete 5 reps increasing in weight For Time: 50 Cal Row 20 Wall Balls 30 Dumbbell Snatches 20/12.5 40 Butterfly Sit Ups 50 Wall Balls Performance Back Squat 2×5@80-85% 3×3@85-90% For Time: 50 Pull ups 90 Wall Balls 40 Pull Ups Post load and scores to the […]
CONTINUE READINGRest Day
CONTINUE READINGPartner WOD Complete as many rounds as possible in 16 minutes of: 15m Walking Lunge 10 Burpee Bar Touch 6 Hang Clean and Jerk 60/40 Post scores to comments.
CONTINUE READINGFitness Power Clean 3-3-3-3-3 Across 21-18-15-12-9 for time of: Sumo Deadlift High Pull 35/25 Wall Balls Box Jumps Performance Power Clean 3-3-3-3-3 TNG Across For Time: 15 Box Jumps 30/24 30 Wall Balls 20 Sumo Deadlift High Pull 50/35 40 Pistols 20 Sumo Deadlift High Pull 50/35 30 Wall Balls 15 Box Jumps 30/24 Post […]
CONTINUE READING