FITNESS For Time: 200m Plate Carry 20/15 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 200 Double Unders 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 400m Plate Carry 20/15 PERFORMANCE High Hang Clean 3×3 Power Clean + Clean 6×1@80% High Hang Snatch 6×2@70% Halting Clean Pull 4×3@110% Post load and […]
CONTINUE READINGFITNESS Push Press 4×10 Complete as many rounds as possible in 16 minutes of: 9 Deadlifts 70/45 12 Overhead Lunges 15/10 15 Box Jump Overs PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Deadlift Build to a 5RM Good Mornings 3×10 Complete as many rounds as possible in 13 minutes of: 9 Burpee Box Jumps 24 Kettlebell Swings 24/16 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READING“Testing Week” FITNESS AND PERFORMANCE Deadlift 18 minutes to find a 3RM “Helen” (15min Cap) 3 rounds for time of: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Kipping Pull Up Technique –then– EMOM for 14 minutes: Even:3 Kipping Swings + 3 Kipping Pull Ups Odd: 8 Push Ups/Banded Complete as many rounds as possible in 10 minutes of: 15 Wall Balls 100m Kettlebell Carry 24/16 PERFORMANCE 7 Sets of: (Increasing) 3 Deadlift + 3 Power Clean 7RM Weighted Pull Up 21-15-9 […]
CONTINUE READINGFITNESS 5 sets of: 6 Bench Press + 3 Strict Pull Ups For Time: 30 Shoulder to Overhead 35/25 30 Kettlebell Swings 24/16 30 Front Squats 35/25 30 Kettlebell Swings 24/16 30 Hang Power Cleans 35/25 30 Kettlebell Swings 24/16 PERFORMANCE 3RM 2” Deficit Deadlift Overhead Squat 3×5 3 rounds for time of: 10 Push […]
CONTINUE READINGFITNESS 5 Sets: 6 Seated Strict Press + 20-30sec Bar Hang Complete 4 rounds for time of: 10 Deadlift 60/40 15 Lateral Burpees 30 Walking Lunges PERFORMANCE Clean 3@70% 3@75% 3@80 –then— Every 30secs for 7 sets 1@85% Complete as many rounds as possible in 12 minutes of: 12 Box Jumps 12 Push Press 52.5/35 […]
CONTINUE READINGFitness EMOM for 10 minutes: Even: 5 Push Press Odd: 5 Strict Pull Up/8 Ring Rows Complete 3 rounds of: 15 Toes to Bar 20 Box Jump Overs 25 Kettlebell Swings 24/16 Rest 1 minute Performance Deadlift 7RM @ 2inch Deficit 3×3 minute AMRAPs of: 5 Power Cleans 80/50 10 Chest to Bar Pull Ups […]
CONTINUE READINGFitness Deadlift 5-5-5 Increasing 3-3-3 Across For Time: 1000m Row 75 Kettlebell Swings 24/16 50 Box Jumps Performance Build to a heavy 3 Strict Press + 3 Push Press Then Max rep Push Press of the weight of complex Weighted Pull Ups 5×3 For Time: Buy in: 40 Kettlebell Swings 32/24 21-15-9 of: Hang Power […]
CONTINUE READINGFitness Push Press 5-5-5-5-5-5 Across Rest 1 minute Complete 4 rounds for time of: 25 Wall Balls 15 Pull Ups Performance Deadlift 10-5-5-5-3 Increasing -then- Max rep singles with a weight slightly heavier than the 3. “Randy” 75 Power Snatches 35/25 Post load and scores to the whiteboard.
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