Fitness Back Squat 3-3-3-3-3 (2sec pause in the bottom) Complete 4 rounds for time of: 16 Walking Lunges 20 Box Jump Overs 10 Ground to Overhead 45/30 Performance Back Squat 2×5@80-85% 3×3@85-90% Complete as many rounds as possible in 13 minutes of: 75 Double Unders 30 Kettlebell Swings 32/24 15 Thrusters 50/35 Post load and […]
CONTINUE READINGFitness Every 2 mins for 4 sets of: 10 Deadlifts + 20-30sec Handstand Hold Complete as many rounds as possible in 12 minutes of: 200m Farmers Walk 20/15 14 Push Ups 16 Butterfly Sit Ups Performance Back Squat 4×5 @80-85% For Time: 5 Rope Climbs 15ft 40 Push Ups 50 Kettlebell Swings 24/16 60 Wall […]
CONTINUE READINGFitness 5 sets of: 5 Back Squat + 8 Single Arm Dumbbell Row For Time: 500m Row 21 Thrusters 42.5/30 350m Kettlebell Carry 24/16 15 Thrusters 42.5/30 500m Run 9 Thrusters 42.5/30 Performance Front Squat 2-2-2 @90% –then– Strict Pull Ups or False Grip Ring Pull to sternum 3 x 5 Complete as many rounds […]
CONTINUE READINGFitness 4 sets of: 5 Deadlift (Across) + 20-30sec Handstand Hold Complete 5 rounds for time of: 14 Wall Balls 10 Pull Ups 6 Dumbbell Box Step Overs 20/12.5 Performance Back Squat 2-2-2-2-2 @70% For Time: 160 Double Unders 50 Deadlifts 70/50 18/15 Muscle Ups 12 Clean and Jerks 70/50 Banded Good Mornings 3 x […]
CONTINUE READINGFitness 4 sets of: 8 Thrusters Rest 60secs 2 Wall Climbs Rest 60secs Complete 4 rounds for time of: 200m Run 12 Dumbbell Snatch 20/12.5 12 Burpees Performance Back Squat 2-2-2-2-2 @70% Complete 3 rounds for time of: 64 Double Unders 32 Kettlebell Swings 24/16 16 Front Rack Lunges 60/40 Banded Good Mornings 3 x […]
CONTINUE READINGFitness For 10 minutes: 1st Min: 6 Front Squats (Across) 2nd Min: 1 Wall Climbs + 15sec Hold Complete as many rounds as possible in 12 minutes of: 10 Push Press 45/30 10 Toes to Bar 40 Double Unders Performance Back Squat 2-2-2-2-2 @ 70% then Pendlay Row 3×5 Complete 4 rounds for time of: […]
CONTINUE READINGFitness Every 2 minutes for 8 minutes: 10 Back Rack Reverse Lunges Complete as many rounds as possible in 15 minutes of: 10 Shoulder to Overhead 50/35 20 Butterfly Sit Ups 30 Air Squats 40 Double Unders Performance Back Squat 1-1-1 @95% Then Banded Pull Throughs 4×8 Complete 4 rounds for time of: 50 Double […]
CONTINUE READINGFitness Deadlift 5-5-5-5-5 Across Tabata Mash Up of: Push Press 45/30 Dumbbell Box Step Overs 20inch 15/10 Kettlebell Swings 24/16 Performance Back Squat 2-2-2 @90% then Pendlay Row 3×5 For Time: 500m Row 30 Kettlebell Swings 24/16 30 Shoulder to Overhead 65/42.5 30 Kettlebell Swings 24/16 30 Front Squats 65/42.5 Post load and scores to […]
CONTINUE READINGFitness Push Press EMOM for 8 sets 3 reps (Heavier than last time) Complete 3 rounds for time of: 15 Bar Facing Burpees 12 Hang Power Clean 50/35 9 Front Squat 50/35 Performance Push Press 2@75% 2@80% 3×1@85% Complete 3 round for time of: 20 Handstand Push Ups 10 Back Squat 80/55 2 Rope Climbs […]
CONTINUE READINGFitness 5 sets of: 3 Pause Back Squats + 30sec Supine Chinese Plank Holds Rest as needed Complete as many rounds as possible in 13 minutes of: 150m Run 15 Box Jumps 10 Deadlifts 70/50 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Banded Pull Throughs 3×8 Complete as many […]
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