Fitness Back Squat EMOM for 10 sets 3 reps Complete 5 rounds for time of: 14 Box Jumps 6 Power Cleans 50/35 9 Shoulder to Overhead 50/35 Performance Back Squat 2×3@80% 2@85% 1@90% Complete as many rounds as possible in 10 minutes of: 10 Dumbbell Snatch Left 30/20 15 Shoulder to Overhead 42.5/30 10 Dumbbell […]
CONTINUE READING“The Ghost” Complete 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest Post load and scores to the whiteboard.
CONTINUE READINGFor Time: 1000m Row 800m Run 50 Burpees 40 Dumbbell Thrusters 20/12.5 Post time to the whiteboard.
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Technique For Time: Row 500m 40 Wall Balls 40 Burpees 40 Wall Balls Row 500m Performance Overhead Squat 3-3-3-3 Across Complete 3 rounds for time of: 20 Pistol Squats 7 Muscle Ups 9 Hang Clean and Jerk 60/40 Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets of: 8 Dumbbell Push Press + 30 sec Hollow Body Hold For Time: 1000m Row 50 Lunges 40 Burpees 30 Dumbbell Snatch 20/12.5 Performance Press 1-1-1-1-1 Increasing Complete as many rounds as possible in 12 minutes of: 30 Double Unders 9 Chest to Bars 3 Snatch 70/45 Post load and scores to […]
CONTINUE READINGFitness 5 sets: 5 Press + 30 Double Unders Complete 3 rounds for time of: 400m Run 15 Sumo Deadlift High Pull 40/25 12 Thrusters 40/25 Performance Push Press 1-1-1-1-1-1-1 Across For Time: 50 Toes to Bar 50 Sumo Deadlift High Pull 50/32.5 50 Burpees Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets: 5 Press + 30 Double Unders For Time: Buy in: 40cal Row 21-18-15-12-9 of: Burpees Kettlebell Swings 24/16 Performance Seated Press 3-3-3-3-3 Across Complete 3 rounds for time of: 15 Lateral Burpees 10 Clean and Jerk 60/40 Post load and time to the whiteboard.
CONTINUE READING“Riley” For Time: 2.4km Run 150 Burpees 2.4km Run Post time to the whiteboard.
CONTINUE READING“The Ghost” 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest Post scores for each movement to the whiteboard.
CONTINUE READINGFitness 4 sets of: 10 Ring Rows Rest 60secs 10 Bench Dips Rest 60secs Complete 3 rounds for time of: 500m Row 21 Kettlebell Swings 24/16 15 Box jumps Rest 1 minute Performance Push Press Build to a heavy single For Time: (10min Cap) 40 Burpees 30 Squat Cleans 70/45 20 Muscle Ups Post load […]
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