FITNESS Deadlift Every 2 minutes for 6 sets, 5 reps increasing in weight Complete as many rounds as possible in 12 minutes of: 6 Sumo Deadlift High Pulls 40/30 8 Butterfly Sit Ups 10 Push Press 40/30 30 Double Unders PERFORMANCE Every 2 minutes for 7 sets of: 2 Power Clean + 1 Squat Clean […]
CONTINUE READINGFITNESS Every 2 minutes for 5 sets: 3 Strict Press + 3 Push Press (Increasing) Complete as many rounds as possible in 14 minutes of: 15 Box Jumps 12 Dumbbell Snatch 20/12.5 9 Burpees PERFORMANCE Weighted Pull Ups 6×3 Strict Press 3 x Max Reps @90% of weight used last week Complete 3 rounds for […]
CONTINUE READINGFitness Every 90secs for 6 sets: 3 Back Squats Increasing For Time: 20 Dumbbell Snatches 15/10 30 Toes to Bar 20 Front Squats 42.5/30 30 Box Jump Overs 20 Front Squats 42.5/30 30 Toes to Bar 20 Dumbbell Snatches 15/10 Performance Back Squat 10×2@70% Complete as many reps as possible in 10 minutes of: 10 […]
CONTINUE READINGFitness 4 Sets: 8 Dumbbell Push Press + 8 Bent Over Row Complete as many rounds as possible in 13 minutes of: Buy in: 40cal Row –then– 100m Farmers Carry 25/15 15 Sumo Deadlift High Pull 42.5/30 10 Wall Balls Performance Power Clean 3@70% 3@75% 3@80% 3×2@85% Complete as many reps as possible in 12 […]
CONTINUE READING“Partner Saturday” For Time: 800m Run 100 Dumbbell Snatch 25/15 75 Pull Ups 50 Sumo Deadlift High Pull 45/30 25 Dumbbell Burpee Box Step Over 25/15 Rx+ Chest to Bar Post time to comments.
CONTINUE READINGFitness Dumbbell Press 6-6-6-6-6 Complete 3×4 minute rounds of: 100m Sprint 9 Dumbbell Snatch 20/12.5 12 Air Squats Rest 1 minute Performance Push Press 10RM Complete 3 rounds for time of: 100 Double Unders 10 Hang Power Snatch 50/35 30 Pistol Squats Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets of: 5 Push Press + 8 Bent Over Row Rest 1 minute Complete 4 rounds for time of: 25 Butterfly Sit Ups 14 Dumbbell Snatch 20/12.5 8 Overhead Squats 40/25 Performance Bench Press 2-2-2-2-2 Across For time: 18 Box Jumps 30/24 36 Handstand Push Ups 600m Sandbag Run 36 Pistols 18 Box […]
CONTINUE READINGFitness 5 sets: 8 Bent Over Row + 10-20sec Ring Dip Hold (Bottom) Complete as many rounds as possible in 12 minutes of: 20 Box Jump Overs 15 Power Clean 45/30 10 Shoulder to Overhead 45/30 Performance Bench Press 5-4-3-2-1 For Time: Buy in: 30 Push Ups + 30 Toes to Bar –Then– 50 Thrusters […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10 Push Ups In 14 minutes complete: Buy in: 50 Cal Row –then— AMRAP in remaining time of: 40 Double Unders 8 Deadlifts 80/50 6 Bar Facing Burpees Performance Push Jerk 10RM Compete 3 rounds for time of: 15 Push Press 50/35 30 Wall Balls 15 Dumbbell […]
CONTINUE READING12 Days of Christmas 2016 (Partner) For Time: 1 Partner 100m Run 2 Rope Climbs 15ft 3 Ground to Overhead 80/55 4 Dumbbell Thrusters 25/15 5 Kettlebell Swings 32/24 6 Synchro Lateral Burpees 7 Partner Deadlifts 80/55 8 Wall Balls 9 Handstand Push Ups + Handstand Hold 10 DB Snatches (Each) 30/20 11 Bar Muscle […]
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