FITNESS 4 sets of: 8 Dumbbell Bench Press + 20sec Ring Dip Hold For Time: 800m Row 20 Thrusters 30/20 15 Dumbbell Box Step Overs 20/12.5 20 Thrusters 30/20 PERFORMANCE Overhead Squat 15 minutes to build to a 2RM Complete as many reps as possible in 12 minutes of: 30 Kettlebell Swings 24/16 20 Box […]
CONTINUE READINGFITNESS Front Squat 3-3-3-3-3-3 Increasing Complete as many rounds as possible in 15 minutes of: 20 Kettlebell Swings 24/16 20 Hand Release Push Ups 20 Box Jumps PERFORMANCE Back Squat 5RM –Then— Max reps @80% Complete as many rounds as possible in 10 minutes of: 15 Handstand Push Ups 15 Deadlifts 110/80 20 Walking Lunges […]
CONTINUE READINGFITNESS For Time: 50 Box Jumps 25 Thrusters 50/35 50 Toes to Bar 800m Run 50 Box Jumps 25 Thrusters 50/35 50 Kettlebell Swings 32/24 PERFORMANCE Press in Snatch 5-4-3 Snatch 3@75% 2@80% (2@85% 1@90%)x3 Snatch Pull 2×5@115% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Every 2 minutes for 5 sets: 3 Strict Press + 3 Push Press (Increasing) Complete as many rounds as possible in 14 minutes of: 15 Box Jumps 12 Dumbbell Snatch 20/12.5 9 Burpees PERFORMANCE Weighted Pull Ups 6×3 Strict Press 3 x Max Reps @90% of weight used last week Complete 3 rounds for […]
CONTINUE READINGFITNESS 5 Sets: 6 Seated Strict Press + 20-30sec Bar Hang Complete 4 rounds for time of: 10 Deadlift 60/40 15 Lateral Burpees 30 Walking Lunges PERFORMANCE Clean 3@70% 3@75% 3@80 –then— Every 30secs for 7 sets 1@85% Complete as many rounds as possible in 12 minutes of: 12 Box Jumps 12 Push Press 52.5/35 […]
CONTINUE READINGFITNESS Pause Overhead Squat 3-3-3-3-3-3 Across Complete as many rounds as possible in 12 minutes of: 15 Box Jumps 12 Dumbbell Push Press 15/10 9 Butterfly Sit Ups 70-100 Banded Pull Aparts PERFORMANCE 5RM Front Squat –2 minutes rest then– Max reps @80% Strict Press 10-10-10 For Time: Row 50 Cal 3 Rope Climbs 15ft […]
CONTINUE READING“Partner Saturday” Complete 3 x 5 minute rounds of: 400m Run –then– AMRAP in remaining time of: 12 Back Squats 60/40 12 Box Jumps 24/20 Rest 1 minute Rx+ Box Jumps 30/24 Post rounds to comments.
CONTINUE READINGFitness Every 2 minutes for 14 minutes perform 5 Thrusters Increasing in Weight Complete 10 rounds for time of: 6 Pull Ups 9 Box Jumps 12 Walking Lunges Performance Front Squat 1RM Strict Press 5RM 5 rounds for time of: 200m Run 12 Thrusters 45/30 12 Ring Dips Rx+ 6 Muscle Ups Post load and […]
CONTINUE READINGFitness Deadlift 5-5-5 Increasing 3-3-3 Across For Time: 1000m Row 75 Kettlebell Swings 24/16 50 Box Jumps Performance Build to a heavy 3 Strict Press + 3 Push Press Then Max rep Push Press of the weight of complex Weighted Pull Ups 5×3 For Time: Buy in: 40 Kettlebell Swings 32/24 21-15-9 of: Hang Power […]
CONTINUE READINGFitness 4 Sets: 5 Strict Press + 20sec Hollow Hold Complete as many reps as possible in 13 minutes of: 4 Hand Release Push Ups 4 Kettlebell Swings 24/16 4 Box Jumps 8 Hand Release Push Ups 8 Kettlebell Swings 24/16 8 Box Jumps 12 Hand Release Push Ups 12 Kettlebell Swings 24/16 12 Box […]
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