FITNESS 5 sets of: 10 Back Rack Lunges + 20sec Hollow Body Hold/10 Hollow Rocks Complete as many rounds as possible in 15 minutes of: 400m Run 50 Double Unders 15 Shoulder to Overhead 35/25 PERFORMANCE Split Squat 10-10-10-10-10 Push Press 1-1-1-1-1 Increasing Complete 3 rounds for time of: 400m Run 20 Shoulder to Overhead […]
CONTINUE READINGFITNESS Pause Back Squat 3-3-3-3-3 Across Complete 5 rounds for time of: 12 Sumo Deadlift High Pull 35/25 40 Double Unders 22 Butterfly Sit Ups PERFORMANCE Front Squat 7×3 @85% of 5RM Last Week For Time: 10 Snatches 60/40 30 Burpee Box Jump Overs 10 Snatches 60/40 Rx+ 70/47.5 Post load and scores to the […]
CONTINUE READINGFITNESS Every 90secs for 8 sets: 2 Front Squats + 1 Thruster (Increasing) For Time: Row 1000m 60 Wall Balls 30 Pull Ups PERFORMANCE Pause Back Squat 3-3-3-3 Across (10-7-5-5 Warm up sets) Complete as many reps as possible in 13 minutes of: 15 Power Cleans 60/40 20 Front Squats 60/40 100 Double Unders Post […]
CONTINUE READINGFitness Push Jerk 3-3-3-3-3-3 Across For Time: 200m Farmers Carry 20/12.5 15 Power Cleans 50/35 20 Hand Release Push Ups 100m Farmers Carry 20/12.5 15 Power Cleans 50/35 20 Hand Release Push Up 200m Farmers Carry 20/12.5 Performance Build to a 1RM Power Snatch –then– 3×2 @ 85% Complete as many rounds as possible in […]
CONTINUE READINGFitness Back Squat 10-10-10-10 Complete as many reps as possible in 13 minutes of: 6 Thrusters 35/25 6 Pull Ups 25 Double Unders 9 Thrusters 35/25 9 Pull Ups 25 Double Unders 12 Thrusters 35/25 12 Pull Ups 25 Double Unders Performance Back Squat 10-10-10-10 Good Mornings 3×10 21-15-9 for time of: Overhead Squats 60/40 […]
CONTINUE READINGFitness 5 Sets: 8 Dumbbell Bench Press + 10 Standing Banded Row Complete as many rounds as possible in 14 minutes of: 200m Medball Carry 15 Sumo Deadlift High Pulls 30/20 15 Butterfly Sit Ups Performance Back Squat 1@75%, 1@80%, 1@85% 6×1@90% Complete as many rounds as possible in 13 minutes of: 65 Double Unders […]
CONTINUE READINGFitness For Time: 800m Run 50 Shoulder to Overhead 50/35 100 Wall Balls 150 Double Unders 800m Run Performance BTN Press in Clean 5-4-3 Clean and Jerk 3×3@75% 3×3@80% Shrugs 4×5@110% Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Jerk 3-3-3-3-3-3 Increasing (Technique) Complete as many rounds as possible in 14 minutes of: 40 Double Unders 20 Kettlebell Swings 24/16 10 Hang Power Clean and Jerk 40/27.5 Performance Push Press 3-3-3-3-3-3 Across Complete 3 rounds for time of: 15 Shoulder to Overhead 60/40 15 Chest to Bar Pull Ups 70 Double Unders […]
CONTINUE READINGFitness For Time: 400m Run 50 Double Unders 21 Front Rack Lunges 50/35 21 Lateral Burpees 400m Run 50 Double Unders 15 Front Rack Lunges 15 Lateral Burpees 50/35 400m Run 50 Double Unders 9 Front Rack Lunges 50/35 9 Lateral Burpees Performance Tall Clean 3×3 Clean and Jerk 2@75% 2@80% 1@85% 1@90% 1@95% 1@Max […]
CONTINUE READINGFitness For Time: Buy in: 800m Run –Then– 2 rounds of: 150 Double Unders 25 Pull Ups 30 Thrusters 35/25 RX+ Chest to Bar Pull Ups Performance Snatch Balance 5-4-3 Snatch 3@75% 2@80% 2@85% 4×1@90% Snatch Pull 4×2@115% Post load and scores to the whiteboard.
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