Fitness Deadlift 5-5-5-5-5 Complete as many rounds as possible in 12 minutes of: 12 Box Jumps 9 Dumbbell Push Press 15/10 6 Power Cleans 50/35 Performance Deadlift 8-6-4-2 Heaviest Loads 21-15-9 for time of: Kettlebell Swing 32/24 Burpee Box Jumps Handstand Push Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness For Time: 200m Plate Carry 20/15 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 200 Double Unders 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 400m Plate Carry 20/15 Performance Tall Snatch 3×3 Power Snatch + Snatch 6x(1×1)@75% Jerk from Rack 6×3@70% Hang Snatch Pull 5×3@90% Post load and scores […]
CONTINUE READINGFitness Overhead Squat 6-6-6-6 Across AMRAP in 3 x 4 minute rounds of: 15 Sumo Deadlift High Pull 35/20 15 Thrusters 35/20 15 Toes to Bar Rest 1 minute Performance Overhead Squat 3-3-3-3 Increasing (2 sec Pause) For Time: Buy In: 30 Handstand Push ups 9 Squat Clean 70/50 5 Bar Muscle Ups 12 Squat […]
CONTINUE READING12 Days of Christmas 2016 (Partner) For Time: 1 Partner 100m Run 2 Rope Climbs 15ft 3 Ground to Overhead 80/55 4 Dumbbell Thrusters 25/15 5 Kettlebell Swings 32/24 6 Synchro Lateral Burpees 7 Partner Deadlifts 80/55 8 Wall Balls 9 Handstand Push Ups + Handstand Hold 10 DB Snatches (Each) 30/20 11 Bar Muscle […]
CONTINUE READING“Test Week” 15 minutes to find a 1RM Power Snatch 3 minute transition Max Unbroken Strict Pull Ups –2 minutes rest– Max Strict HSPU in 90secs or Max Push Ups in 90sec 2 minute transition 800m Run (8min Cap) 3 minute transition EMOM for as long as possible: 0:00 – 2:00 minutes 20 Double Unders […]
CONTINUE READINGFitness For Time: 800m Run 30 Handstand Push Ups 60 Box Jumps 90 Kettlebell Swings 24/16 800m Run Performance Max Snatch Max Clean and Jerk Post load and scores to whiteboard.
CONTINUE READINGFitness Push Jerk 3-3-3-3-3 Across (Technique) Complete 4 rounds for time of: 50 Double Unders 10 Power Clean 45/30 15 Push Ups Performance Push Jerk 2×3 @85% 1×2@90% 1×2@95% Complete 4 rounds for time of: 50 Double Unders 7 Power Clean 80/52.5 15 Handstand Push Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Squat 3-3-3-3-3-3 Increasing Complete 3 rounds for time of: 30 Wall Balls 30 Kettlebell Swings 24/16 Performance Back Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% 6 rounds for time of: 12 Kettlebell Swings 24/16 9 Handstand Push Ups 6 Hang Clean Thrusters 50/35 Post load and scores to the whiteboard.
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 Push Jerk 3-3-3-3-3-3 Increasing For Time: 50cal Row 30 Front Rack Lunges 45/25 30 Kettlebell Swings 24/16 50 Wall Balls Performance Push Jerk 5-5-5-5 @80% Complete 5 rounds for time of: 15 Handstand Push Ups 12 Pistol Squats 3 Power Snatches 70/47.5 Post load and scores to the whiteboard.
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