Fitness Overhead Squat 3-3-3-3 (2sec Pause) Technique Complete 5 rounds for time of: 10 Power Cleans 45/30 8 Burpee Box Jumps Performance Overhead Squat 3-3-3-3 Across For Time: Buy in: 45 Wall Balls 3 Burpees 3 Ring Muscle Ups 15 Dumbbell Thrusters 25/15 6 Burpees 6 Ring Muscle Ups 15 Dumbbell Squat Cleans 25/15 9 […]
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 “Wood” 5 rounds for time of: 400m Run 10 Burpee Box Jumps 24/20 10 Sumo Deadlift High Pulls 42.5/30 10 Thrusters 42.5/30 Rest 1 min Performance BTN Jerk 3×3 Clean and Jerk 5×3 @80%+ Hang Power Snatch 4×2 @80% Clean Pull 5×3 @107% Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets of: 5 Back Squat (Increasing) + 6 Bent Over Row Complete 2 rounds for time of: 36 Kettlebell Swings 24/16 24 Lateral Burpees 18 Overhead Squats 40/30 Performance Back Squat 4×5 @80-85% For Time: 20 Clean and Jerk 60/40 15 Burpee Box Jumps 15 Clean and Jerk 60/40 15 Burpee Box jumps […]
CONTINUE READINGFitness For Time: 40 Thrusters 30/20 20 Burpee Box Jump Overs 15 Bar Muscle Ups 1km Run 15 Bar Muscle Ups 20 Burpee Box Jump Overs 40 Thrusters 30/20 Performance Snatch 20 minutes to find a heavy single Clean and Jerk 20 minutes to find a heavy single Post load and scores to the whiteboard.
CONTINUE READINGFitness Complete as many rounds as possible in 20 minutes of: 350m Run 6 Shoulder to Overhead @75% 12 Burpee Box Jumps 18 Kettlebell Swings 32/24 Performance Primer: Tall Clean 3 x 3 Clean and Jerk 5 x 2 Hang Snatch 4 x 3 (Light) Clean Pull 3 x 3 Post load and scores to […]
CONTINUE READING5 rounds of: 1 minute Burpee Box Jumps 1 minute Chest to Bar Pull Ups 1 minute Thrusters 50/35 1 minute Rest Post total reps to the whiteboard.
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 READINGFitness 4 sets of: 5 Strict Pull Ups + 8 Ring Push Ups For Time: 40cal Row -then- 21-15-9 of: Deadlifts 60/40 Burpee Box Jumps Performance Bench Press 2-2-2-2 Increasing Complete as many reps as possible in 11 minutes of: 3 Box Jumps 3 Dumbbell Snatch 30/20 6 Box Jumps 6 Dumbbell Snatch 30/20 9 […]
CONTINUE READINGFitness EMOM for 10 minutes: Odd: 8 Press Even: 30 Double Unders Complete 3 rounds for time of: 20 Front Rack Lunges 50/35 15 Toes to Bar 300m Run Performance Seated Press 2-2-2-2-2-2 Increasing Complete 3 rounds for time of: 14 Burpee Box Jumps 21 Kettlebell Swings 24/16 7 Clean and Jerks 70/50 Post load […]
CONTINUE READING