FITNESS EMOM for 12 minutes: 3 Push Jerks (Across) Complete as many reps of the 13 minute ladder of: 10 Deadlifts 60/40 15 Butterfly Sit Ups 15 Air Squats 15 Deadlifts 60/40 30 Butterfly Sit Ups 30 Air Squats 20 Deadlifts 60/40 45 Butterfly Sit Ups 45 Air Squats…and so on PERFORMANCE Push Press 3-3-3-3-3 […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 20sec Ring Dip Hold Complete as many rounds as possible in 14 minutes of: 15 Shoulder to Overhead 40/27.5 20 Air Squats 10 Power Cleans 40/27.5 Performance Back Squat 10-10-10-5-10-15 Complete as many rounds as possible in 15 minutes of: 30 Wall Balls 100m Farmers Walk 32/24 […]
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. […]
CONTINUE READINGFitness 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 Front Rack Lunges 10-10-10-10 Complete 5 rounds for time of: 7 Power Cleans 42.5/30 15 Air Squats 40 Double Unders Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete as many reps in 12 minutes of: Buy in: 50cal Row 9 Power Clean 60/40 6 Front Squats 60/40 3 Muscle Ups Post load and scores […]
CONTINUE READINGFitness 4 sets of: 5 Strict Pull Ups + 10 Bench Press Complete as many rounds as possible in 12 minutes of: 20 Air Squats 10 Box Jumps 24/20 10 Deadlifts 70/45 Performance Bench Press 2-2-2-2 Increasing Complete as many rounds as possible in 12 minutes of: 20 Air Squats 10 Box Jumps 32/24 10 […]
CONTINUE READINGFitness Front Squat 3-3-3-3 (2sec Pause) Complete 3 rounds of: 21 Cal Row 9 Toes to Bar 15 Push Ups 21 Air Squats Rest 1 minute Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 4 rounds of: 9 Toes to Bar 15 Hand Release Push Ups 21 Overhead Walking Lunges 20/10 Post load and scores […]
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 Push Press 10-10-10-10 Complete as many rounds as possible in 13 minutes of: 5 Pull Ups 15 Hang Power Clean 45/30 20 Air Squats Performance Push Jerk 10RM Complete 3 rounds of: 400m Run 10 Clean and Jerk 60/40 60 Double Unders Post load and scores to the whiteboard.
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 16 minutes of: 100m Sprint 6 Push Ups 12 Air Squats 3 Hang Power Cleans 60/40 Post scores to comments.
CONTINUE READING