FITNESS Back Squat Every 90secs for 6 sets complete 3 reps Complete 5 rounds for time of: 30 Air Squat 12 Dumbbell Snatch 20/12.5 10 Burpee Box Jump Overs PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Complete as many rounds as possible in 18 minutes: 400m Run 15 Burpee Box Jump Overs 30 Wall Balls PERFORMANCE Tall Snatch 3×3 Snatch 5×3@80%+ Power Clean and Power Jerk 4×2@75% Hang Snatch Pull 3×5@100% Post load and scores to the whiteboard.
CONTINUE READINGFitness Deadlift 3-3-3-3-3-3 Increasing Complete 4 rounds for time of: 300m Run 10 Hang Power Clean 55/37.5 20 Wall Balls Performance Back Squat 3@80% 2@85% 1@90% 1@95% –Then– Barbell Glute Bridge 3 x 5 For Time: Row 1000m 30 Burpee Box Jump Overs 5 Rope Climbs 20 Burpee Box Jump Overs Post load and scores […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 Across (No Pause) Complete as many rounds as possible in 15 minutes of: 12 Wall Balls 9 Burpee Box Jump Overs 6 Power Cleans 50/35 Performance Overhead Squat 1-1-1-1-1-1 Increasing Complete as many rounds as possible in 12 minutes of: 12 Burpee Box Jumps 10 Deadlifts 100/70 8 Handstand Push Ups […]
CONTINUE READINGComplete 3 x 5 minute rounds of: 6 Burpee Box Jump Overs 8 Hang Power Clean 60/40 50 Double Unders Rest 1 minute Post total rounds to the whiteboard
CONTINUE READINGFitness 4 sets of: 6-8 Back Squats Rest 60secs 10 Single Dumbbell Row Rest 60 secs For Time: 600m Run 50 Thrusters 30/20 600m Row 25 Burpee Box Jump Overs 600m Run Performance Back Squat 5@80% 3@85% 3×2@90% Complete 15-12-9-6-3 for time of: Power Clean 60/40 Burpee Box Step Overs 25/15 24/20inch Post load and […]
CONTINUE READINGPush Press 2-2-2-2-2-2 Increasing For Time: 25 Burpee Box Jump Overs 50 Dumbbell Snatches 30/20 25 Burpee Box Jump Overs Post load and time to the whiteboard.
CONTINUE READINGFront Squat 2×2@95% 3×1@100% Complete as many rounds as possible in 10 minutes of: 9 Burpee Box Jump Overs 12 Dumbbell Snatch 30/20 Post load and rounds to the whiteboard.
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 300m Run 8 Ring Muscle Ups 10 Burpee Box Jump Overs OR 300m Run 8 Strict Pull Ups/Ring Rows 10 Plated Sit Ups 10 Burpee Box Jump Overs Post rounds to the whiteboard.
CONTINUE READING1. Max Push Ups Complete as many rounds as possible in 15 minutes of: 300m Run 5 Push Jerk 80/55 8 Burpee Box Jump Overs Post reps and rounds to the whiteboard
CONTINUE READING