FITNESS 5 sets: 2 Push Press + 2 Push Jerks Increasing Complete as many rounds as possible in 14 minutes of: 12 Pull Ups 9 Hang Power Cleans 42.5/30 6 Bar Facing Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Front Squat Every 2 minutes for 12 minutes perform 3 reps increasing in weight Complete 3 rounds for time of: 12 Thrusters 42.5/30 12 Bar Facing Burpees 400m Run PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Back Rack Lunges Reverse Step 4×10 (Each Leg) 5 rounds for time of: 18 Kettlebell Swings 24/16 9 Shoulder to Overhead 42.5/30 9 Bar Facing Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Split Squats with KB 4×10 3×4 minute rounds of: 200m Plate Run 24 Butterfly Sit Ups 12 Deadlifts 70/45 In remaining time: Max Bar Facing Burpees Rest 1 minute PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard
CONTINUE READING“Partner Saturdays” 9 minute AMRAP of: 200m Partner Run 15 Kettlebell Swings 24/16 12 Thrusters 30/20 Rest 1 minute 6 minute AMRAP of: 10 Dumbbell Box Step Overs 25/15 100m Farmers Carry 25/15 Rest 1 minute 3 minute AMRAP of: Bar Facing Burpees Post scores to comments.
CONTINUE READINGFitness Seated Press 5-5-5-5-5 For Time: Row 1000m 40 Overhead Squats 30/20 30 Bar Facing Burpees Performance Power Snatch 3-3-3-3-3 TNG Across (Technique) Complete 2 rounds for time of: 40 Box Jumps 20 Dumbbell Snatches 30/20 10 Bar Muscle Ups Post load and scores to the whiteboard
CONTINUE READINGFitness 4 sets: 20m Dumbbell Lunge Increasing For Time: 100 Double Unders 35 Lateral Burpees 45 Kettlebell Swings 24/16 55 Wall Balls Performance Back Squat 5@80% 3@85% 2@90% 1@95%+ Complete as many reps as possible in 12 minutes of: 40 Bar Facing Burpees 30 Overhead Squats 50/35 20 Muscle Ups Post load and scores to […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10 Push Ups In 14 minutes complete: Buy in: 50 Cal Row –then— AMRAP in remaining time of: 40 Double Unders 8 Deadlifts 80/50 6 Bar Facing Burpees Performance Push Jerk 10RM Compete 3 rounds for time of: 15 Push Press 50/35 30 Wall Balls 15 Dumbbell […]
CONTINUE READINGFitness & Performance Deadlift 3-3-3-3-3 Increasing “Rahoi” Complete as many rounds as possible in 12 mins of: 12 Box Jumps, 24/20 6 Thrusters 42.5/30 6 Bar Facing Burpees Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat 15 minutes to build to a heavy double Complete 4 rounds for time of: 10 Pull Ups 15 Thrusters 30/20 200m Run Performance Front Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% For Time: 3 Legless Rope Climbs 15 Bar Facing Burpees 15 Hang Power Clean 70/45 2 Legless Rope Climbs 10 Bar Facing Burpees 10 […]
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