Fitness 4 sets of: 5 Deadlift (Across) + 20-30sec Handstand Hold Complete 5 rounds for time of: 14 Wall Balls 10 Pull Ups 6 Dumbbell Box Step Overs 20/12.5 Performance Back Squat 2-2-2-2-2 @70% For Time: 160 Double Unders 50 Deadlifts 70/50 18/15 Muscle Ups 12 Clean and Jerks 70/50 Banded Good Mornings 3 x […]
CONTINUE READINGFitness 5 sets of: 8 Bench Press + 8 Bent Over Row Complete 5 rounds for time of: 40 Double Unders 8 Front Squats 50/35 10 Dumbbell Hang Power Clean 15/10 Performance Push Jerk 3@75% 4×2@80% For Time: 1000m Row 40 Box Jump Overs 30 Chest to Bar Pull Ups 20 Handstand Push Ups (Strict […]
CONTINUE READINGFitness 5 sets of: 8 Dumbbell Push Press + 8 Ring Rows For Time: 25 Burpees 500m Run 40 Kettlebell Swings 24/16 500m Run 25 Burpees Performance Push Press 3@75% 4×2@80% For Time: 75 Double Unders 20 Toes to Bar 15 Shoulder to Overhead 60/40 50 Double Unders 20 Toes to Bar 12 Shoulder to […]
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 4 sets of: 8 Thrusters Rest 60secs 2 Wall Climbs Rest 60secs Complete 4 rounds for time of: 200m Run 12 Dumbbell Snatch 20/12.5 12 Burpees Performance Back Squat 2-2-2-2-2 @70% Complete 3 rounds for time of: 64 Double Unders 32 Kettlebell Swings 24/16 16 Front Rack Lunges 60/40 Banded Good Mornings 3 x […]
CONTINUE READINGFitness For 10 minutes: 1st Min: 6 Front Squats (Across) 2nd Min: 1 Wall Climbs + 15sec Hold Complete as many rounds as possible in 12 minutes of: 10 Push Press 45/30 10 Toes to Bar 40 Double Unders Performance Back Squat 2-2-2-2-2 @ 70% then Pendlay Row 3×5 Complete 4 rounds for time of: […]
CONTINUE READINGFitness 4 sets of: 6 Back Squat (increasing) + 8 Bent Over Row For Time: 25 Push Press 42.5/30 –Then– 6 rounds of: 7 Pull Ups 12 Box Jumps –Then– 25 Push Press 42.5/30 Performance Back Squat 5-5-5-5 @75% For Time: 50 Double Unders 30 Pull Ups 5 Overhead Squats 70/45 50 Double Unders 20 […]
CONTINUE READINGFitness EMOM for 10 minutes: 1st minute: 5 Push Press 2nd minute: 40 Double Unders Complete as many rounds as possible in 12 minutes of: 9 Push Ups 12 Air Squats 15 Kettlebell Swings 24/16 Performance Press 3-3-3-3 @75% Complete as many rounds as possible in 13 minutes of: 10 Handstand Push Ups 15 Box […]
CONTINUE READINGFitness Every 2 minutes for 8 minutes: 10 Back Rack Reverse Lunges Complete as many rounds as possible in 15 minutes of: 10 Shoulder to Overhead 50/35 20 Butterfly Sit Ups 30 Air Squats 40 Double Unders Performance Back Squat 1-1-1 @95% Then Banded Pull Throughs 4×8 Complete 4 rounds for time of: 50 Double […]
CONTINUE READINGFitness Complete 3 x 6 minute rounds of: 300m Run 75 Double Unders 20 Wall Balls 12 Pull Ups 1 minute Rest Performance Primer: Tall Snatch 3 x 3 Snatch 5 x 2 Hang Power Clean 4 x 3 Snatch Pull 3 x 3 Post load and scores to the whiteboard.
CONTINUE READING