FITNESS EMOM for 10 minutes Even: 6 Floor Press Odd: 8 Bent Over Row Complete 3 rounds for time of: 25 Box Jump Overs 25 Walking Lunges 100m KB Farmers Carry 24/16 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READING“Partner Saturdays” Complete 3 x 6 minute rounds of: 600m Run-400m Run-200m Run Then AMRAP of 21-15-9 of: Wall Balls Box Jump Overs Each 6 minute round will start with a buy in run. First round 600m, second 400m and third 200m. You will complete as many rounds of 21-15-9 and continue where you left […]
CONTINUE READINGFitness EMOM for 10 minutes: Even: 5 Push Press Odd: 5 Strict Pull Up/8 Ring Rows Complete 3 rounds of: 15 Toes to Bar 20 Box Jump Overs 25 Kettlebell Swings 24/16 Rest 1 minute Performance Deadlift 7RM @ 2inch Deficit 3×3 minute AMRAPs of: 5 Power Cleans 80/50 10 Chest to Bar Pull Ups […]
CONTINUE READINGFitness 4 Sets: 8 Dumbbell Push Press + 8 Bent Over Row Complete as many rounds as possible in 13 minutes of: Buy in: 40cal Row –then– 100m Farmers Carry 25/15 15 Sumo Deadlift High Pull 42.5/30 10 Wall Balls Performance Power Clean 3@70% 3@75% 3@80% 3×2@85% Complete as many reps as possible in 12 […]
CONTINUE READING“Partner Saturday” Complete as many reps as possible in 20 minutes of: 20 Box Jump Overs 20 Lateral Burpees 20 Shoulder to Overhead 200m Run Post scores to comments.
CONTINUE READINGFitness Front Squat 5-5-5-5-5 Increasing Complete 3 rounds of: 500m Row 20 Box Jump Overs 15 Hang Power Cleans 40/30 Rest 1 minute Performance Every 90secs for 6 sets: 5 Front Squats Across Complete 4 rounds for time of: 10 Deadlifts 120/80 – RX+ 135/90 6 Bar Muscle Ups 75 Double Unders Post load and […]
CONTINUE READINGFitness 5 Sets 5 Strict Pull Ups + 20sec Ring Dip Hold Complete as many rounds as possible 14 minutes of: 5 Deficit Push Ups (Dumbbells) 7 Overhead Squats 35/25 9 Dumbbell Box Step Overs 15/10 Performance 5 Sets: 5 Bench Press + 5 Weighted Strict Pull Ups For Time: 50 Hang Power Cleans 60/40 […]
CONTINUE READINGFitness Complete as many reps as possible in 17 minutes of: Buy in: 1200m Run 40 Box Jump Overs 30 Wall Balls 20 Power Cleans 62.5/42.5 Performance Snatch EMOM for 15 minutes build to a max Clean and Jerk EMOM for 15 minutes build to a max Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Squat 6-6-6-6-6 Complete as many rounds as possible in 15 minutes: 15 Air Squats 12 Box Jump Overs 9 Pull Ups 6 Burpee Box Jumps 200m Run Performance Back Squat 5@80% 3@85% 2@90% 1@95% Complete 3 rounds for time of: 9 Dumbbell Squat Clean 25/15 15 Deadlift 105/75 21 Burpees Post load and […]
CONTINUE READINGFitness 5 sets: 8 Bent Over Row + 10-20sec Ring Dip Hold (Bottom) Complete as many rounds as possible in 12 minutes of: 20 Box Jump Overs 15 Power Clean 45/30 10 Shoulder to Overhead 45/30 Performance Bench Press 5-4-3-2-1 For Time: Buy in: 30 Push Ups + 30 Toes to Bar –Then– 50 Thrusters […]
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