Fitness 5 Sets: 1st Minute: 6 Push Press 2nd Minute: 8 Ring Rows 3rd Minute: 20-30 Double Unders 21-18-15-12-9-6-3 for time of: Dumbbell Lunges 15/10 Butterfly Sit Ups Performance Push Jerk 3-3-3-3 Across Complete as many rounds as possible in 10 minutes of: 5 Deadlift 100/70 10 Bar Facing Burpees 15 Wall Balls Post load […]
CONTINUE READINGFitness Skill: Kipping Pull Up Technique For Time: 50 Kettlebell Swings 24/16 30 Thrusters 42.5/30 40 Kettlebell Swings 24/16 20 Thrusters 42.5/30 30 Kettlebell Swings 24/16 10 Thrusters 42.5/30 Performance Push Press 5RM For Time: (10min Cap) 150 Double Unders 40 Thrusters 42.5/30 30 Lateral Burpees 20 Muscle Ups Post load and scores to the […]
CONTINUE READINGFitness Front Squat EMOM for 10 minutes 3 reps (Heavier than last time) Complete as many rounds as possible in 15 minutes of: 30 Double Unders 5 Pull Ups 10 Push Ups 15 Air Squats Performance Front Squat 3@80% 2@85% 1@90% 1@95% 1@95%+ Complete as many rounds as possible in 12 minutes of: 20 Wall […]
CONTINUE READINGFitness Push Press 10-10-10-10 Complete as many rounds as possible in 12 minutes of: 5 Hang Power Cleans 50/35 10 Front Squats 50/35 15 Burpees Performance Push Jerk 5RM Complete as many rounds as possible in 10 minutes of: 30 Double Unders 3 Squat Cleans 60/40 3 Ring Dips 30 Double Unders 6 Squat Cleans […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10 Push Ups Complete 4 rounds for time of: 50 Double Unders 16 Dumbbell Snatch 20/12.5 14 V Ups or H Ups Performance Power Clean + Hang Power Clean 2-2-2-2-2 Increasing (Reset) For Time: 3 rounds of: 6 Overhead Squats 65/42.5 3 Muscle Ups Then 3 rounds […]
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 4 sets: 5 Strict Pull Ups + 10 Push Ups Complete as many rounds as possible in 12 minutes of: 20 Double Unders 15 Kettlebell Swings 24/16 20 Double Unders 10 Front Rack Lunges 50/35 Performance Push Jerk 2-2-2-2-2-2 Increasing Complete 3 rounds for time of: 75 Double Unders 50 Kettlebell Swings 24/16 25 […]
CONTINUE READING“Nutts” For Time: 10 Handstand Push Ups 15 Deadlifts 115/80 25 Box Jumps 30/24 50 Pull Ups 100 Wall Balls 10ft 200 Double Unders 400m Plate Run 20/15 Post time 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