FITNESS 5 minute AMRAP of: 21 Dumbbell Snatches 25/15 15 Hang Power Cleans 6040 9 Front Rack Lunge 60/40 Rest 2 minutes 5 minute AMRAP of: 20 Shoulder to Overhead 60/40 75 Double Unders Rest 2 minutes 5 minute AMRAP of: 21 Deadlifts 60/40 15 Wall Balls 9 Handstand Push Ups Post scores to comments.
CONTINUE READINGFITNESS Hang Power Clean EMOM for 12 minutes complete 2 reps. Increasing the weight every 3 minutes For Time: 800m Run 40 Hand Release Push Ups 50 Box Jump Overs 100 Air Squats PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS For Time: 600m Run 30 Kettlebell Swings 24/16 9 Front Squat 60/40kg 600m Run 30 Kettlebell Swings 24/16 15 Front Squat 60/40kg 600m Run 30 Kettlebell Swings 24/16 21 Front Squat 60/40kg Rx+ 32/24 PERFORMANCE Dip Snatch 3×3 Snatch 2×2@80% 5@85% Hang Power Clean 2@80% 2×1@85% 2×1@90% Snatch High Pull 4×3@95% Post load and […]
CONTINUE READINGFor Time: 400m Partner Run 60 Shoulder to Overhead 50/35 120 Dumbbell Thrusters 15/10 With Bar Hang 60 Hang Power Cleans 50/35 800m Partner Run Rx+ 60/40 Post time to comments.
CONTINUE READINGFITNESS Deadlift 3-3-3-3-3-3 (Increasing) Complete 3 rounds of: 500m Row 15 Hang Power Cleans 35/25 15 Lateral Burpees Rest 1 minute PERFORMANCE Pause Back Squat 5-5-5 Increasing RDL 3×8 Complete as many rounds as possible in 12 minutes of: 15 Handstand Push Ups 12 Hang Power Snatch 50/35 9 Wall Balls Post load and scores […]
CONTINUE READINGFITNESS 5 sets of: 6 Bench Press + 3 Strict Pull Ups For Time: 30 Shoulder to Overhead 35/25 30 Kettlebell Swings 24/16 30 Front Squats 35/25 30 Kettlebell Swings 24/16 30 Hang Power Cleans 35/25 30 Kettlebell Swings 24/16 PERFORMANCE 3RM 2” Deficit Deadlift Overhead Squat 3×5 3 rounds for time of: 10 Push […]
CONTINUE READINGFITNESS Pause Overhead Squat 3-3-3-3-3-3 Across Complete as many rounds as possible in 12 minutes of: 15 Box Jumps 12 Dumbbell Push Press 15/10 9 Butterfly Sit Ups 70-100 Banded Pull Aparts PERFORMANCE 5RM Front Squat –2 minutes rest then– Max reps @80% Strict Press 10-10-10 For Time: Row 50 Cal 3 Rope Climbs 15ft […]
CONTINUE READINGFitness Push Jerk 3-3-3-3-3-3 Increasing (Technique) Complete as many rounds as possible in 14 minutes of: 40 Double Unders 20 Kettlebell Swings 24/16 10 Hang Power Clean and Jerk 40/27.5 Performance Push Press 3-3-3-3-3-3 Across Complete 3 rounds for time of: 15 Shoulder to Overhead 60/40 15 Chest to Bar Pull Ups 70 Double Unders […]
CONTINUE READINGWe only have an 8am session tomorrow. Fitness Every 90secs for 6 sets: 5 Back Squats Across Complete 3×5 minute rounds of: 15 Wall Balls 12 Dumbbell Box Step Overs 15/10 9 Hang Power Cleans 45/30 1 minute rest Performance Back Squats Find a heavy 5 reps Find a heavy 3 reps Find a heavy […]
CONTINUE READINGFitness Front Squat 5-5-5-5-5 Increasing Complete 3 rounds of: 500m Row 20 Box Jump Overs 15 Hang Power Cleans 40/30 Rest 1 minute Performance Every 90secs for 6 sets: 5 Front Squats Across Complete 4 rounds for time of: 10 Deadlifts 120/80 – RX+ 135/90 6 Bar Muscle Ups 75 Double Unders Post load and […]
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