Fitness Back Rack Lunges 20-20-20 Rest 90secs Complete as many rounds as possible in 12 minutes of: 150m Plate Carry 20/10 16 Dumbbell Snatch 20/12.5 12 V Ups Performance Clean EMOM for 10 sets 1 rep Increasing in weight Complete as many rounds as possible in 10 minutes of: 9 Kettlebell Swings 32/24 36 Double […]
CONTINUE READINGFitness Push Press Every 90secs for 5 sets 6 reps (Increasing) For Time: 80 Double Unders –then– 4 rounds of: 15 Kettlebell Swings 24/16 10 Front Squats 50/35 –then– 80 Double Unders Performance Push Jerk 2-2-2-2-2 TNG Increasing For Time: 30 Front Rack Lunges 70/50 15 Hang Power Clean 70/50 20 Front Rack Lunges 70/50 […]
CONTINUE READINGFitness 5 Sets of: 5 Seated Dumbbell Press + 20sec Bar Hang Complete 3 rounds for time of: 32 Double Unders 16 Push Press 50/35 16 Lateral Burpee Performance Strict Press (Reset) 5-5-5-5-5 Across For Time: Buy in: 400m Farmers Carry 25/15 -then- 3 rounds of: 9 Power Snatches 50/35 15 Strict Ring Dips Post […]
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 READINGFitness Overhead Squat 3-3-3-3-3 2sec Pause (Increasing) For Time: 65 Double Unders 45 Wall Balls 25 Dumbbell Snatch 20/12.5 55 Double Unders 35 Wall Balls 20 Dumbbell Snatch 20/12.5 35 Double Unders 25 Wall Balls 15 Dumbbell Snatch 20/12.5 Performance Overhead Squat 3-3-3-3 Increasing For Time: 30 Sumo Deadlift High Pulls 50/35 12 Muscle Ups […]
CONTINUE READINGFitness 5 sets of: 5 Front Squat + 8 Single Arm Dumbbell Row Complete 8 rounds of: 5 Power Clean 50/35 15 Kettlebell Swings 24/16 25 Double Unders Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 5 rounds of: 40 Double Unders 21 Kettlebell Swings 24/16 7 Hang Power Cleans 70/50 Post load and scores […]
CONTINUE READINGFitness 4 sets: 5 Seated Dumbbell Press + 10 Ring Rows 5 rounds of: 40secs on 20secs off Overhead Plate Lunges 15/10 Push Ups Box Jumps Overs Performance Press 5-4-3-2-1 For Time: 90 Kettlebell Swings 24/16 30 Squat Cleans 50/35 90 Double Unders Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 3-3-3-3-3 Increasing Complete as many rounds as possible in 12 minutes of: 15 Kettlebell Swings 24/16 10 Dumbbell Box Step Overs 20/12.5 30 Double Unders Performance 4 sets of: 2 Push Press + 2 Push Jerk (Increasing) Complete as many rounds as possible in 11 minutes of: 12 Box Jumps 8 Deadlifts […]
CONTINUE READINGFor Time: 500m Run + 20 Bar Lateral Burpees -then- 20 Power Cleans 60/40 80 Double Unders 20 Shoulder to Overhead 60/40 80 Double Unders 20 Power Cleans 60/40 80 Double Unders Post time to the whiteboard.
CONTINUE READINGFitness Front Squat 3-3-3-3-3 (2sec Pause) For Max reps: 3 minutes Box Jumps 3 minutes Dumbbell Push Press 15/10 2 minutes Box Jumps 2 minutes Dumbbell Push Press 15/10 1 minute Box Jumps 1 minute Dumbbell Push Press 15/10 Performance Front Squat 5@75% 3@80% 2@85% 1@90% For Time: 90 Double Unders 25 Pull Ups 10 […]
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