Fitness Front Squat EMOM for 10 minutes 3 reps Complete 3 rounds of: Row 400m 20 Kettlebell Swings 24/16 14 Front Rack Lunges 40/30 Rest 1 minute Performance Front Squat 3@80% 2@85% 1@90% 1@95%+ For Time: 50 Toes to Bar 20 Snatches 60/40 50 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets of: 6 Front Squats + 20-30sec Hollow Body Hold 3 rounds of: 90 Double Unders 20 Shoulder to Overhead 42.5/30 30 Walking Lunges Performance Front Squat 5@80% 3@85% 2@90% 1@90%+ Complete as many rounds as possible in 13 minutes of: 15 Box Jumps 12 Power Snatches 37.5/25 5 Ring Muscle Ups Post […]
CONTINUE READINGFitness Front Squat Every 2 minutes for 6 sets complete 2 reps Complete as many rounds as possible in 12 minutes of: 50 Double Unders 15 Air Squats 9 Hang Power Clean 50/35 Performance Front Squat 4×1@100-105% 2×2@90-95% Complete as many rounds as possible in 12 minutes of: 50 Double Unders 12 Pistol Squats 9 […]
CONTINUE READINGFitness Front Squat 2-2-2-2-2 Across “Josh” For time of: 21 Overhead Squats 42.5/30 42 Pull Ups 15 Overhead Squats 42.5/30 30 Pull Ups 9 Overhead Squats 42.5/30 18 Pull Ups Performance Front Squat 2×2@90-95% 4×1@95-100% “Josh” For time of: 21 Overhead Squats 42.5/30 42 Pull Ups 15 Overhead Squats 42.5/30 30 Pull Ups 9 Overhead […]
CONTINUE READING“Partner Saturday” AMRAP in 8 minutes of: 10 Deadlifts 60/40 15 Wall Balls 200m Sprint — 2 minutes rest — AMRAP in 9 minutes of: 10 Pull Ups 10 Front Squat 60/40 200m Partner Sprint (Must be holding the bar in the front rack position before starting the Pull Ups and bar must not touch […]
CONTINUE READINGFitness Front Squat 15 minutes to build to a heavy double Complete 4 rounds for time of: 10 Pull Ups 15 Thrusters 30/20 200m Run Performance Front Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% For Time: 3 Legless Rope Climbs 15 Bar Facing Burpees 15 Hang Power Clean 70/45 2 Legless Rope Climbs 10 Bar Facing Burpees 10 […]
CONTINUE READINGFitness Front Squat Every 90secs for 6 sets complete 5 reps increasing in weight For Time: 50 Cal Row 20 Wall Balls 30 Dumbbell Snatches 20/12.5 40 Butterfly Sit Ups 50 Wall Balls Performance Back Squat 2×5@80-85% 3×3@85-90% For Time: 50 Pull ups 90 Wall Balls 40 Pull Ups Post load and scores to the […]
CONTINUE READINGFitness Deadlift 5-5-5-5-5 Increasing Complete as many rounds as possible in 15 minutes of: 200m Run 6 Hang Power Cleans 50/35 9 Front Squats 50/35 12 Pull Ups Performance Deadlift 5-5-5-5-5 Increasing Complete 3 rounds for time of: 400m Run 12 Power Snatches 50/35 10 Strict Handstand Push Ups Post load and scores to the […]
CONTINUE READINGFitness 3 sets: 20m Dumbbell Lunge Rest 2 minutes Complete as many rounds as possible in 14 minutes of: 18 Dumbbell Snatch 20/12.5 50 Double Unders 13 Pull Ups Performance Front Squat 2×5@80-85% 3×3@85-90% 21-15-9 for time of: Power Clean 70/45 Handstand Push Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat 3-3-3-3-3 (2sec pause in the bottom) Complete as many rounds as possible in 13 minutes of: 8 Burpees 12 Dumbbell Thrusters 15/10 30 Double Unders Performance Front Squat 4×5 @80-85% For Time: 10 Muscle Ups 20 Thrusters 42.5/30 30 Sumo Deadlift High Pulls 42.3/30 20 Thrusters 42.5/30 10 Muscle Ups Post load […]
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