Fitness 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 Front Rack Lunges 10-10-10-10 For Time: 50 Wall Balls 40 Shoulder to Overhead 35/25 30 Pull Ups 20 Lateral Burpees Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 3 rounds for time of: 16 Dumbbell Snatch 30/20 30 Pistols 8 Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets of: 5 Strict Pull Ups + 8 Ring Push Ups For Time: 40cal Row -then- 21-15-9 of: Deadlifts 60/40 Burpee Box Jumps Performance Bench Press 2-2-2-2 Increasing Complete as many reps as possible in 11 minutes of: 3 Box Jumps 3 Dumbbell Snatch 30/20 6 Box Jumps 6 Dumbbell Snatch 30/20 9 […]
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 4 sets of: 6 Front Squats + 20-30sec Hollow Body Hold Complete 5 rounds of: 8 Push Press 45/30 12 Dumbbell Snatches 20/12.5 150m Dumbbell Run 20/12.5 Performance Front Squat 5@75% 3@80% 2@85% 1@90%+ Complete as many reps as possible in 12 minutes of: 7 Muscle Ups 20 Power Cleans 60/40 50 Wall Balls […]
CONTINUE READINGFitness Back Rack Lunges 10-10-10-10 Across Complete as many rounds as possible in 12 minutes of: 5 Hang Power Clean 50/35 7 Push Press 50/35 12 Butterfly Sit Ups Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 40 Kettlebell Swings 24/16 30 Dumbbell Snatches 30/20 4 Rope Climbs 30 Kettlebell Swings 24/16 20 Dumbbell […]
CONTINUE READINGFitness Back Squats 10 x 3 Rest 60secs Complete as many rounds as possible in 15 minutes of: 10 Single Arm Dumbbell Snatches 20/12.5 15 Goblet Squats 24/16 20 Kettlebell Swings 24/16 300m Run Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 20 Deadlifts 75/50 15 Back Squats 75/50 10 Clusters 75/50 400m Run […]
CONTINUE READINGFront Squat 2×3@90%, 2×2@95% Banded Good Mornings 4×15 Complete 3 rounds of: 20 Dumbbell Snatch 30/20 12 Shoulder to Overhead 60/40 Post load and time to the whiteboard
CONTINUE READINGPower Clean EMOM for 12 minutes 2 reps Complete 3 rounds for time of: 500m Run 22 Dumbbell Snatch 30/20 11 Lateral Burpee Box Jumps Post load and time to the whiteboard.
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