Fitness Every 2 mins for 4 sets of: 10 Deadlifts + 20-30sec Handstand Hold Complete as many rounds as possible in 12 minutes of: 200m Farmers Walk 20/15 14 Push Ups 16 Butterfly Sit Ups Performance Back Squat 4×5 @80-85% For Time: 5 Rope Climbs 15ft 40 Push Ups 50 Kettlebell Swings 24/16 60 Wall […]
CONTINUE READINGFitness 4 sets of: 10 Dumbbell Push Press + 20-30sec Hollow Body Hold Complete as many rounds as possible in 13 minutes of: 10 Deadlifts 80/55 10 Box Jumps 20 Air Squats Performance Push Press 2-2-2-2-2 Increasing Complete 5 rounds for time of: 30 Air Squats 20 Push Ups 10 Sumo Deadlift High Pull 50/35 […]
CONTINUE READINGTesting Week 15 minutes to find a 1RM Push Jerk –then– “DT” 5 rounds for time of: 12 Deadlifts 70/47.5 9 Hang Power Clean 70/47.5 6 Push Jerk 70/47.5 Post load and scores to the whiteboard.
CONTINUE READINGFitness Bench Press 3-3-3 Increasing Push Press 3-3-3 Across Complete 5 rounds for max reps of: 40secs on / 20secs off 10m Shuttle Sprints Overhead Plate Lunge 15/10 Sumo Deadlift High Pull 35/25 Performance Push Press 3-3-3 Across Bench Press 3-3-3 Increasing Complete 3 rounds for time of: 7 Handstand Push Ups 8 Deadlifts 70/45 […]
CONTINUE READINGFitness “Rankel” Complete as many rounds as possible in 20 mins of: 6 Deadlifts 102.5/70 7 Burpee Pull Ups 10 Kettlebell Swings 32/24 200m Run Performance Primer: Tall Clean 3 x 3 Clean and Jerk 2×3 @85% 2×2 @90% Power Snatch + Hang Power Snatch 80% (1+1) x 4 Hang Clean Pull 4 x 3 […]
CONTINUE READINGFitness Every 2 minutes for 10 minutes of: 8 Back Squats + 30secs Supine Plank Hold Complete 3 rounds for time of: 10 Deadlifts 75/50 15 Push Ups 50 Double Unders 5 Deadlifts 75/50 10 Push Ups 25 Double Unders Performance Front Squat 2-2-2-2-2 @85% Complete 5 rounds for time of: 18 Box Jumps 6 […]
CONTINUE READINGFitness 5 sets of: 5 Supinated Grip Pull Ups + 30secs Supine Chinese Plank Hold Complete 3 rounds for time of: 20 Thrusters 30/20 12 Burpee Plate Jumps 300m Plate Carry 15/10 Performance Push Jerk 3-3-3-3-3 @75% For Time: 50 Cal Row 50 Deadlifts 90/60 50 Ring Dips 50 Wall Balls Post load and scores […]
CONTINUE READINGFitness Complete as many rounds as possible in 18 minutes of: 6 Deadlifts 120/80 12 Lateral Burpees 24 Wall Balls 350m Run Performance Primer: Tall Snatch Power Snatch + Snatch 75% (1+1) x 6 Jerk from Rack 6 x 3 @ 70% Hang Snatch Pull 5 x 3 @ 90% Post load and scores to […]
CONTINUE READINGFitness 5 sets of: 8 Seated Dumbbell Press 45secs Rest 8 Single Arm Dumbbell Row 45secs Rest For Time: 40 Cal Row 16 Overhead Squat 40/30 32 Deadlifts 70/50 48 Ring Push Ups Performance Press 2@75% 2@80% 3×1@85% Complete as many rounds as possible in 12 minutes of: 20 Kettlebell Swings 32/24 10 Overhead Squats […]
CONTINUE READINGFitness 5 sets of: 3 Pause Back Squats + 30sec Supine Chinese Plank Holds Rest as needed Complete as many rounds as possible in 13 minutes of: 150m Run 15 Box Jumps 10 Deadlifts 70/50 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Banded Pull Throughs 3×8 Complete as many […]
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