TESTING WEEK Fitness and Performance 1RM Push Jerk (15min Cap) “DT” 5 rounds for time of: 12 Deadlifts 70/47.5 9 Hang Power Cleans 70/47.5 6 Push Jerks 70/47.5 Post load and scores to the whiteboard.
CONTINUE READINGFitness 4sets of: 6 Deadlift (Across) + 20sec Hollow Rocks Complete 2 rounds for time of: 40 Kettlebell Swings 24/16 30 Shoulder to Overhead 40/25 20 Hang Power Clean 40/25 Performance Deadlift 3-3-3-3 TNG Complete 2 rounds for time of: 40 Kettlebell Swings 24/16 30 Shoulder to Overhead 50/35 20 Hang Power Clean 50/35 Post […]
CONTINUE READINGFitness Complete 4 rounds for time of: 400m Run 10 Power Cleans 42.5/30 15 Overhead Squats 42.5/30 Performance Muscle Snatch 3×3 Snatch 5@75% 5@80% 5@85% Hang Power Clean + Hang Clean 5(1+1)@75% Clean Pull 4×3@100% Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 10-10-10-10 Complete as many rounds as possible in 13 minutes of: 5 Pull Ups 15 Hang Power Clean 45/30 20 Air Squats Performance Push Jerk 10RM Complete 3 rounds of: 400m Run 10 Clean and Jerk 60/40 60 Double Unders Post load and scores to the whiteboard.
CONTINUE READINGFitness Complete as many reps as possible in 17 minutes of: 75 Double Unders 40 Wall Balls 15 Hang Power Clean 65/45 Performance High Hang Clean 3×3 Power Clean + Clean 6x(1×1)@75% Snatch Pull + Hang Snatch 6×2@75% Hang Clean Pull 5×3@95% Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat Every 2 minutes for 6 sets complete 2 reps Complete as many rounds as possible in 12 minutes of: 50 Double Unders 15 Air Squats 9 Hang Power Clean 50/35 Performance Front Squat 4×1@100-105% 2×2@90-95% Complete as many rounds as possible in 12 minutes of: 50 Double Unders 12 Pistol Squats 9 […]
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.
CONTINUE READINGFitness Complete as many rounds as possible in 18 minutes of: 15 Toes to Bar 20 Wall Balls 25 Box Jumps 400m Run Performance Muscle Snatch 3×3 Snatch 2×3 @80% 3×2 @85% Hang Power Clean 2@80% 2×1@85% 2×1@90% Clean Pull 4×3 @110% Post load and scores to the whiteboard.
CONTINUE READINGFitness 3 sets: 10 Dumbbell Push Press + 15 V Snaps Complete as many rounds as possible in 14 minutes of: 12 Box Jump Overs 10 Lunges 8 Hang Power Clean 50/35 Performance Push Jerk 3×3 @85% 2×2@90% For Time: 40 Wall Balls 20 Box Jump Overs 30/24 40 Deadlifts 100/70 20 Box Jump Overs […]
CONTINUE READINGFitness Front Squat 15 minutes to build to a heavy double Complete 4 rounds for time of: 10 Pull Ups 15 Thrusters 30/20 200m Run Performance Front Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% For Time: 3 Legless Rope Climbs 15 Bar Facing Burpees 15 Hang Power Clean 70/45 2 Legless Rope Climbs 10 Bar Facing Burpees 10 […]
CONTINUE READING