FITNESS 5 sets of: 5 Back Squats (Across) Rest 1 minute between rounds Complete as many reps as possible in 12 minutes of: 20 Burpees 30 Sit Ups 40 Jump Squats 50 Alternating Lunges PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS For Time: 50 Burpees 50 Wall Balls 50 Deadlifts 80/50 1km Run 25 Burpees 25 Wall Balls 25 Deadlifts 80/50 PERFORMANCE Snatch EMOM for 20 minutes to find a 1RM Clean and Jerk 15minutes to build to a 1RM Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Back Squat Find a 20RM Barbell Hip Bridges 3×15 21-15-9-3 for time of: Burpees Hang Power Clean 47.5/32.5 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Complete 2 rounds for time of: 50 Burpees 400m Run 25 Thrusters 42.5/30 25 Pull Ups PERFORMANCE Tall Snatch 3×3 Power Snatch + Snatch 6×1 @75% Jerk from Rack 6×3 @70% Hang Snatch Pull (Below Knee) 3×5 @90% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 1RM Push Jerk (15min Cap) “The Ghost” Complete 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS For Time: 40 Double Unders 15 Sumo Deadlift High Pull 50/35 20 Burpees 80 Double Unders 15 Sumo Deadlift High Pull 50/35 20 Burpees 120 Double Unders 15 Sumo Deadlift High Pull 50/35 20 Burpees 400m Run 15 Sumo Deadlift High Pull 50/35 20 Burpees PERFORMANCE Tall Snatch 3×3 Snatch 2×2@80% 2×1@85% 2×1@90% Power […]
CONTINUE READINGFITNESS Front Squat EMOM for 10 minutes complete 2 reps Complete 3 rounds for time of: 70 Double Unders 35 Wall Balls 15 Burpees Rest 1 minute between rounds PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Complete 3 rounds for time of: 600m Run 20 Dumbbell Snatches 25/15 50 Wall Balls 5 Burpee Bar Touches each time you break on Wall Balls (Max 20 Burpees a round) PERFORMANCE Muscle Snatch 3×3 Snatch 6×2@85%+ Power Clean + Power Jerk 4×2@80% Snatch Pull 5×3@110% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS EMOM for 10 minutes: Even: 8 Flat DB Press Odd: 6 Strict Pull Ups Complete 3 rounds for time of: 500m Row 25 Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS EMOM for 12 minutes: 3 Push Jerks (Across) Complete as many reps of the 13 minute ladder of: 10 Deadlifts 60/40 15 Butterfly Sit Ups 15 Air Squats 15 Deadlifts 60/40 30 Butterfly Sit Ups 30 Air Squats 20 Deadlifts 60/40 45 Butterfly Sit Ups 45 Air Squats…and so on PERFORMANCE Push Press 3-3-3-3-3 […]
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