Fitness Front Squat EMOM for 10 minutes 3 reps (Heavier than last time) Complete as many rounds as possible in 15 minutes of: 30 Double Unders 5 Pull Ups 10 Push Ups 15 Air Squats Performance Front Squat 3@80% 2@85% 1@90% 1@95% 1@95%+ Complete as many rounds as possible in 12 minutes of: 20 Wall […]
CONTINUE READINGFitness Push Press 10-10-10-10 Complete as many rounds as possible in 12 minutes of: 5 Hang Power Cleans 50/35 10 Front Squats 50/35 15 Burpees Performance Push Jerk 5RM Complete as many rounds as possible in 10 minutes of: 30 Double Unders 3 Squat Cleans 60/40 3 Ring Dips 30 Double Unders 6 Squat Cleans […]
CONTINUE READINGFitness Front Squat EMOM for 10 minutes 3 reps Complete as many rounds as possible in 13 minutes of: 2 Burpee Box Jumps 4 Push Press 45/30 6 Wall Balls 4 Burpee Box Jumps 8 Push Press 45/30 12 Wall Balls 6 Burpee Box Jumps 12 Push Press 45/30 18 Wall Balls…etc Performance Front Squat […]
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 Front Squat 6-6-6-6-6 Increasing 3 rounds for time of: 500m Run 30 Thrusters 20/15 Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 5 rounds for time of: 18 Wall Balls 12 Toes to Bar 6 Overhead Squats 65/42.5 Post load and times to the whiteboard.
CONTINUE READINGPush Press 3-3-3-3-3-3-3 Increasing “T.U.P.” 15-12-9-6-3 reps for time of: Power Clean 61/43 Pull Up Front Squat 61/43 Pull Up Post load and time to the whiteboard.
CONTINUE READINGFitness Front Squat Find a 1RM Compete as many rounds as possible in 15 minutes of: 8 Hang Power Cleans 50/35 12 Lateral Burpees 300m Run Performance Front Squat Find a 1RM Complete 3 rounds for time of: 300m Run 10 Snatch 60/40 Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Rack Lunges 4 x 10 Rest 90secs Complete as many rounds of the 12 minute ladder of: 3 Hand Release Push Ups 3 Toes to Bar 3 Ground to Overhead 45/30 6 Hand Release Push Ups 6 Toes to Bar 6 Ground to Overhead 45/30 9 Hand Release Push Ups 9 Toes to […]
CONTINUE READINGFitness Front Squat 8-8-8-8 90secs rest between sets Complete 4 rounds of: 400m Row 12 Burpees 150m Farmers Carry 20/15 Rest 60secs Performance Back Squat 5@80% 3×3@85% 10-9-8-7-6-5-4-3-2-1 for time of: Deadlift 120/85 Shoulder to Overhead 70/45 Post loads and scores to the whiteboard
CONTINUE READINGFront Squat 5 x 3 (Pause 4 secs) Increasing For Time: 7 Muscle Ups 10 Clean and Jerks 60/40 50 Double Unders 7 Muscle Ups 10 Thrusters 60/40 50 Double Unders 7 Muscle Ups 10 Clean and Jerks 60/40 50 Double Unders Post load and time to the whiteboard
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