Fitness 4 sets: 8 Dumbbell Push Press + 8 Single Arm Dumbbell Row Rest 1 minute Complete as many rounds as possible in 14 minutes of: 18 Kettlebell Swings 24/16 45 Double Unders 9 Shoulder to Overhead 50/35 Performance Power Snatch EMOM for 10 minutes 2 reps Complete as many rounds as possible in 10 […]
CONTINUE READINGFitness Back Rack Reverse Lunge 10-10-10 -10 Complete 7 rounds for time of: 12 Air Squats 9 Push Ups 6 Toes to Bar Performance Thruster 5-5-5-5 Increase For Time: 21 Shoulder to Overhead 60/40 9 Muscle Ups 15 Shoulder to Overhead 60/40 7 Muscle Ups 9 Shoulder to Overhead 60/40 5 Muscle Ups Post load […]
CONTINUE READINGFor Time: 350m Run 18 Deadlifts 110/75 16 Bar Facing Burpees 700m Run 16 Deadlifts 110/75 14 Bar Facing Burpees 1050m Run 14 Deadlifts 110/75 12 Bar Facing Burpees Post time to the whiteboard.
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + Ring Dip Hold (Bottom) 10-20secs Complete 2 rounds for time of: 45 Wall Balls 30 Butterfly Sit Ups 15 Pull Ups Performance Power Clean EMOM for 10 minutes 2 reps “2016 Regional Event 3” For Time: 104 Wall Balls 52 Pull Ups Post load and scores to […]
CONTINUE READINGFitness Back Squat 3-3-3-3-3 2 sec Pause Increasing Complete as many reps as possible in 12 minutes of: 3 Ground to Overhead 50/35 6 Box Jumps Overs 9 Ground to Overhead 50/35 12 Box Jump Overs 15 Ground to Overhead 50/35 18 Box Jump Overs Performance Back Squat 3@80% 2@85% 1@90% 1@90%+ Complete as many […]
CONTINUE READINGRest Day
CONTINUE READINGFitness Deadlift Every 2 minutes for 5 sets 6 reps For Time: 60 Cal Row 50 Wall Balls 40 Shoulder to Overhead 50/30 Performance Deadlift 3-3-3-3-3 (Reset) Increasing Complete as many rounds as possible in 12 minutes: 4 Burpees 7 Snatch 60/40 21 Wall Balls Post load and scores to the whiteboard.
CONTINUE READINGFitness Complete as many rounds as possible in 17 minutes of: 400m Run 25 Pull Ups 25 Box Jumps 24/20 Performance Complete as many rounds as possible in 17 minutes of: 400m Run 25 Chest to Bar Pull Ups 25 Box Jumps 30/24 Post rounds to the whiteboard.
CONTINUE READINGFitness Thruster 3-3-3-3-3 Increasing Complete 5 rounds for time of: 12 Burpees 9 Dumbbell Hang Power Cleans 15/10 6 Front Squats 50/30 Performance Thruster EMOM for 6 sets 1 rep Increasing For Time: 40 Power Snatches 37.5/25 40 Thrusters 37.5/25 40 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGWe are closed today for the Labour Day holiday and will return to normal hours as of tomorrow. Here is a workout that can be completed at home. For Time: Run 800m 100 Air Squats Run 800m Post time to the whiteboard.
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