Testing Week 16 minutes to find a 1RM Front Squat “Fran” 21-15-9 for time of: Thruster 42.5/30 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness 3 sets of: 20m Walking Dumbbell Lunge Increasing Rest 90secs AMRAP in 5 minutes 30 Double Unders 10 Hand Release Push Ups 8 Hang Power Clean 45/30 –Rest 1 minute– AMRAP in 4 minutes 25 Double Unders 10 Hand Release Push Ups 8 Hang Power Clean 45/30 –Rest 1 minute– AMRAP in 3 minutes […]
CONTINUE READINGFitness 5 sets of: 5 Back Squat + 8 Single Arm Dumbbell Row For Time: 500m Row 21 Thrusters 42.5/30 350m Kettlebell Carry 24/16 15 Thrusters 42.5/30 500m Run 9 Thrusters 42.5/30 Performance Front Squat 2-2-2 @90% –then– Strict Pull Ups or False Grip Ring Pull to sternum 3 x 5 Complete as many rounds […]
CONTINUE READINGFitness For 10 minutes: 1st Min: 6 Front Squats (Across) 2nd Min: 1 Wall Climbs + 15sec Hold Complete as many rounds as possible in 12 minutes of: 10 Push Press 45/30 10 Toes to Bar 40 Double Unders Performance Back Squat 2-2-2-2-2 @ 70% then Pendlay Row 3×5 Complete 4 rounds for time of: […]
CONTINUE READINGFitness 3 sets of: 20m Walking Dumbbell Lunge Increasing (Rest 60secs) Complete as many reps as possible in 14 minutes of: 20 Kettlebell Swings 24/16 20 Box Jump Overs 20 Hand Release Push Ups Performance Front Squat 3-3-3-3-3 @75% Then Banded Pull Throughs 4×8 For Time: 4 Power Cleans 60/40 4 Lateral Burpees 2 Muscle […]
CONTINUE READINGFitness Push Press EMOM for 8 sets 3 reps (Heavier than last time) Complete 3 rounds for time of: 15 Bar Facing Burpees 12 Hang Power Clean 50/35 9 Front Squat 50/35 Performance Push Press 2@75% 2@80% 3×1@85% Complete 3 round for time of: 20 Handstand Push Ups 10 Back Squat 80/55 2 Rope Climbs […]
CONTINUE READINGFitness 5 sets of: 3 Pause Back Squats + 30sec Supine Chinese Plank Holds Rest as needed Complete as many rounds as possible in 13 minutes of: 150m Run 15 Box Jumps 10 Deadlifts 70/50 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Banded Pull Throughs 3×8 Complete as many […]
CONTINUE READINGFitness Thruster 3-3-3-3-3-3 (90secs rest) Increasing For Time: Row 1000m 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 25 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Strict Pull Ups 3×5 For […]
CONTINUE READINGFitness Front Squat 3-3-3-3-3 2sec Pause (Heavier than last time) Complete 5 rounds for time of: 10 Push Ups 8 Pull Ups 6 Thrusters 45/32.5 4 Lateral Burpees Performance Back Squat 3-3-3-3 @85% then Good Mornings 3×8 Complete 3 rounds for time of: 10 Squat Cleans 60/40 15 Push Ups 20 Chest to Bar Pull […]
CONTINUE READINGFitness Back Squat 3-3-3-3-3 Increasing Then 1 minute rest Max reps at 70% of heaviest 3 For Time: 100 Double Unders 22 Toes to Bar 32 Kettlebell Swings 24/16 22 Pull Ups 32 Kettlebell Swings 24/16 22 Toes to Bar 100 Double Unders Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 […]
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