Fitness Pause Front Squats 3-3-3-3-3 2sec Pause Complete as many rounds as possible in 12 minutes of: 15 Toes to Bar 12 Shoulder to Overhead 45/30 9 Hang Power Clean 45/30 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Strict Pull Ups 3×5 (weighted if possible) Complete 3 rounds for […]
CONTINUE READINGFitness Back Squat 3-3-3-3-3-3 Increasing Complete 2 rounds for time of: 60 Air Squats 24 Toes to Bar 20 Hand Release Push Ups Performance Thruster 5-4-3-2-1 Rest 90secs For Time: 40 Deadlifts 110/75 50 Toes to Bar 30 Front Squats 70/45 Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat Every 90secs 5 reps for 5 sets Complete as many rounds as possible in 14 minutes of: 5 Deadlifts 50/35 10 Push Press 50/35 15 Box Jumps Performance Deadlift 2-2-2-2-2 Increasing (Reset) Barbell Glute Bridge 3 x 5 (Heavier than last week) Complete 6 rounds for time of: 12 Box Jumps 6 […]
CONTINUE READINGFitness Thruster 3-3-3-3-3 Increasing Complete 5 rounds for time of: 12 Burpees 9 Dumbbell Hang Power Cleans 15/10 6 Front Squats 50/30 Performance Thruster EMOM for 6 sets 1 rep Increasing For Time: 40 Power Snatches 37.5/25 40 Thrusters 37.5/25 40 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat 3-3-3-3-3 @ 75-80% For Time: Row 750m 30 Burpees 60 Butterfly Sit Ups 30 Walking Dumbbell Lunges 20/15 Run 500m Performance Front Squat 2×3@80% 2@85% 1@90% For Time: 36 Wall Balls 12 Hang Power Clean and Jerk 70/50 36 Wall Balls 9 Hang Power Clean and Jerk 70/50 36 Wall Balls 6 […]
CONTINUE READINGFront Squat 1RM (16min cap) “Fran” 21-15-9 for time of: Thrusters 42.5/30 Pull Ups Post load and time to the whiteboard.
CONTINUE READINGWe are closed tomorrow for Good Friday. Fitness Front Squat 10-8-6-4-2 Complete 5 rounds for time of: 20 Lunges 8 Hand Release Push Ups 12 Toes to Bar Performance Back Squat 3-3-3-3 Increasing 30-20-10 for time of: Hang Power Snatch 42.5/30 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets of: 5 Front Squat + 8 Single Arm Dumbbell Row Complete 8 rounds of: 5 Power Clean 50/35 15 Kettlebell Swings 24/16 25 Double Unders Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 5 rounds of: 40 Double Unders 21 Kettlebell Swings 24/16 7 Hang Power Cleans 70/50 Post load and scores […]
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 Front Squat 3-3-3-3-3 (2sec pause) Complete as many reps as possible in 12 minutes of: 30 Air Squats 30 Kettlebell Swings 24/16 30 Butterfly Sit Ups Performance Front Squat 3-3-3-3 Increasing Complete 4 rounds for time of: 300m Run 25 Wall Balls 15 Ring Dips Post load and scores to the whiteboard.
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