FITNESS Every 90secs for 8 sets: 2 Front Squats + 1 Thruster (Increasing) For Time: Row 1000m 60 Wall Balls 30 Pull Ups PERFORMANCE Pause Back Squat 3-3-3-3 Across (10-7-5-5 Warm up sets) Complete as many reps as possible in 13 minutes of: 15 Power Cleans 60/40 20 Front Squats 60/40 100 Double Unders Post […]
CONTINUE READINGFitness Every 90secs for 6 sets: 3 Front Squats Increasing Complete as many rounds as possible in 15 minutes of: 200m Run 12 Dumbbell Box Step Overs 15/10 9 Dumbbell Hang Power Cleans 15/10 Performance Front Squat 3RM Good Mornings 3×10 Complete as many reps as possible in 15 minutes of: 200m Run 7 Handstand […]
CONTINUE READINGFitness Complete as many rounds as possible in 17 minutes of: 9 Lateral Burpees 18 Box Jumps 9 Front Squats 60/40 – RX+ 70/47.5 Performance Tall Clean 3×3 Clean and Jerk 3@75% 2×3@80% 2×2@85% Clean Pull 4×3@110% Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 Sets: 6 Front Squats + 8 Dumbbell Push Press Rest 1 minute Complete as many rounds as possible in 15 minutes of: 15 Box Jumps 10 Ground to Overhead 45/30 200m Run Performance 15 minutes to find a max of: 1 Power Clean + 2 Front Squats + 3 Jerks Complete 4 rounds […]
CONTINUE READINGFitness Every 2 minutes for 5 sets: 8 Push Press Across For Time: 15-12-9-6-15 of: Front Rack Lunges 50/35 Pull Ups 40 Double Unders after each round Performance 5 Sets of: 2 Push Press + 3 Push Jerk increasing Complete 5 rounds for time of: 2 Rope Climbs 15ft 15 Toes to Bars 5 Front […]
CONTINUE READING“Partner Saturdays” For Time: 800m Run 75 Kettlebell Swings 24/16 50 Pull Ups 100 Front Squats 60/40 50 Pull Ups 75 Kettlebell Swings 24/16 800m Run Post time to comments.
CONTINUE READINGTESTING WEEK Fitness and Performance 1RM Front Squat (16min cap) “Fran” (15min Cap) 21-15-9 for time of: Thruster 42.5/30 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Deadlift 6-6-6-6-6 (Increase) For Time: 50 Cal Row 40 Butterfly Sit Ups 30 Dumbbell Snatches 20/12.5 20 Front Squats 50/35 Performance Push Jerk TNG 5-5-5-5 For Time: 12 Ring Muscle Ups 10 Hang Clean and Jerk 60/42.5 9 Ring Muscle Ups 10 Hang Clean and Jerk 60/42.5 6 Ring Muscle Ups 10 Hang Clean […]
CONTINUE READINGFitness Front Rack Lunges 10-10-10-10 Complete 5 rounds for time of: 7 Power Cleans 42.5/30 15 Air Squats 40 Double Unders Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete as many reps in 12 minutes of: Buy in: 50cal Row 9 Power Clean 60/40 6 Front Squats 60/40 3 Muscle Ups Post load and scores […]
CONTINUE READINGFitness 3 rounds for time of: 100 Double Unders 30 Kettlebell Swings 24/16 15 Front Squats 50/35 15 Lateral Burpees Performance Muscle Snatch 3×3 Snatch 3 rounds of: 2@85% 1@90% (increase in weight each round) Hang Power Clean 5×1 @90% Clean Pull 4×2 @115% Post load and scores to the whiteboard.
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