Fitness Back Squat Every 90secs for 5 sets 6 reps Complete as many rounds as possible in 12 minutes of: 300m Run 6 Hang Power Cleans 50/35 9 Hand Release Push Ups 12 Toes to Bar Performance Back Squat 5-5-5-5 Increasing Complete 3 rounds for time of: 400m Run 10 Hang Power Cleans 60/40 10 […]
CONTINUE READINGWe are closed tomorrow for Good Friday. Fitness Front Squat 10-8-6-4-2 Complete 5 rounds for time of: 20 Lunges 8 Hand Release Push Ups 12 Toes to Bar Performance Back Squat 3-3-3-3 Increasing 30-20-10 for time of: Hang Power Snatch 42.5/30 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Squat EMOM for 10 minutes 3 reps Complete as many rounds as possible in 12 minutes of: 14 Pull Ups 8 Ground to Overhead 50/35 Performance Back Squat 5@75% 3@80% 2@85% 1@90% Complete 3 rounds of: 20 Box Jump Overs 10 Clusters 60/40 15 Ring Dips Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 Sets of: 6 Back Squat (Increasing) + Plank Hold 60sec Complete as many rounds as possible in 15 minutes of: 10 Wall Balls 10 Hang Power Cleans 45/30 10 Box Jumps Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 21-15-9 of: Power Snatches 42.5/30 Box Jump Overs -Then- 15-12-9 of: Overhead Squats […]
CONTINUE READINGFitness 4 Sets of: 10 Reverse Back Rack Lunges + 20-30sec Hollow Body Holds Complete as many rounds as possible in 12 minutes of: 400m Run 15 Shoulder to Overhead 45/30 Performance Back Squat Find a 5RM Complete as many rounds as possible in 12 minutes of: 12 Toes to Bar 9 Hang Power Clean […]
CONTINUE READINGFitness Back Squat 3-3-3-3-3-3 Increasing For Time: 500m Row –then– 3 rounds of: 15 Box Jumps 15 Sumo Deadlift High Pull 45/30 –then– 500m Plate Carry 15/10 Performance Deadlift 2-2-2-2-2 Increasing (Reset) For Time: 30 Bar Facing Burpees 15 Hang Snatch 45/30 20 Bar Facing Burpees 10 Hang Snatch 45/30 10 Bar Facing Burpees 5 […]
CONTINUE READINGFitness 4 sets: 20m Dumbbell Lunge (No pausing inside 10m) For Time: 500m Run then 2 Ground to Overhead 50/35 5 Box Jump Overs 4 Ground to Overhead 50/35 10 Box Jump Overs 6 Ground to Overhead 50/35 15 Box Jump Overs 8 Ground to Overhead 50/35 20 Box Jump Overs 10 Ground to Overhead […]
CONTINUE READINGFitness Back Squat 6-6-6-6-6 Complete as many rounds as possible in 14 minutes of: Row 250m 10 Ground to Overhead 45/30 50 Double Unders Performance Back Squat 3@80% 2@85% 1@90% 1@95% Complete 3 rounds of: 10 Clean and Jerk 60/40 2 Rope Climbs 20/15ft 10 Overhead Squat 60/40 2 Rope Climbs 20/15ft Post load and […]
CONTINUE READINGFitness Back Squat 8 sets of 5 reps Rest 60secs For Time: Row 500m 30 Air Squats 20 Push Ups 10 Toes to Bar Run 500m 30 Air Squats 20 Push Ups 10 Toes to Bar Row 500m 30 Air Squats 20 Push Ups 10 Toes to Bar Performance Back Squat 5@75% 3@80% 2@85% 1@90%+ […]
CONTINUE READINGFitness Back Rack Lunges 10-10-10-10 Across Complete as many rounds as possible in 12 minutes of: 5 Hang Power Clean 50/35 7 Push Press 50/35 12 Butterfly Sit Ups Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 40 Kettlebell Swings 24/16 30 Dumbbell Snatches 30/20 4 Rope Climbs 30 Kettlebell Swings 24/16 20 Dumbbell […]
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