Fitness Front Squat EMOM for 10 minutes 3 reps (Heavier than 2 weeks ago) Complete as many rounds as possible in 14 minutes of: 6 Deadlifts 70/45 9 Push Ups 12 Box Jumps Performance Front Squat 3@80% 2@85% 1@90% 1@95%+ Complete as many reps as possible in 12 minutes: 30 Handstand Push Ups 80 Wall […]
CONTINUE READINGFitness “Open 12.3” Complete as many rounds as possible in 18 minutes of: 15 Box Jumps 12 Push Press 52.5/35 9 Toes to Bar Performance Tall Snatch 3×3 Power Snatch + Snatch 6(1×1)@80% Jerk from Rack 6×2@75% Halting Clean Pull 5×3@90% (Pause above knee) Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 5-5-5-5-5 Increasing Complete as many rounds as possible in 13 minutes of: 15 Box Jumps 15 Shoulder to Overhead 42.5/30 15 Toes to Bar Performance Push Press 2-2-2-2-2-2 Increasing Complete as many rounds as possible in 13 minutes of: 200m Run 20 Kettlebell Swings 24/16 20 Overhead Lunges 60/40 Post load and […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Across For Time: 20 Dumbbell Thrusters 15/10 30 Pull Ups 30 Push Ups 20 Dumbbell Thrusters 15/10 600m Sandbag Run 20/10 Performance Overhead Squat Build to a 3RM For Time: 30 Box Jumps 15 Chest to Bar Pull Ups 15 Power Clean 80/47.5 24 Box Jumps 12 Chest to […]
CONTINUE READINGFitness 5 sets of: 5 Push Press + 8 Bent Over Row Rest 1 minute Complete 4 rounds for time of: 25 Butterfly Sit Ups 14 Dumbbell Snatch 20/12.5 8 Overhead Squats 40/25 Performance Bench Press 2-2-2-2-2 Across For time: 18 Box Jumps 30/24 36 Handstand Push Ups 600m Sandbag Run 36 Pistols 18 Box […]
CONTINUE READINGFitness Deadlift 5-5-5-5-5 Complete as many rounds as possible in 12 minutes of: 12 Box Jumps 9 Dumbbell Push Press 15/10 6 Power Cleans 50/35 Performance Deadlift 8-6-4-2 Heaviest Loads 21-15-9 for time of: Kettlebell Swing 32/24 Burpee Box Jumps Handstand Push Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets of: 6 Front Squats + 20-30sec Hollow Body Hold 3 rounds of: 90 Double Unders 20 Shoulder to Overhead 42.5/30 30 Walking Lunges Performance Front Squat 5@80% 3@85% 2@90% 1@90%+ Complete as many rounds as possible in 13 minutes of: 15 Box Jumps 12 Power Snatches 37.5/25 5 Ring Muscle Ups Post […]
CONTINUE READINGFitness Back Rack Lunges 10-10-10-10 Complete 3 rounds for time of: 10 Hang Power Cleans 45/30 15 Toes to Bar 25 Wall Balls Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 9 Toes to Bar 9 Box Jumps 9 Overhead Squats 42.5/30 15 Toes to Bar 15 Box Jumps 15 Overhead Squats 42.5/30 21 […]
CONTINUE READINGFitness 5 sets: 5 Press (Across) + 20sec Hollow Body Hold Complete as many rounds as possible in 14 minutes of: 6 Pull Ups 9 Push Press 37.5/25 12 Box Jumps Performance Seated Barbell Press 3-3-3-3-3 Across Complete 5 rounds for time of: 50 Double Unders 14 Pull Ups 7 Power Cleans 60/40 Post load […]
CONTINUE READINGFitness For Time: 800m Run 30 Handstand Push Ups 60 Box Jumps 90 Kettlebell Swings 24/16 800m Run Performance Max Snatch Max Clean and Jerk Post load and scores to whiteboard.
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