Fitness Push Press EMOM for 8 sets 3 reps (Heavier than last time) Complete 3 rounds for time of: 15 Bar Facing Burpees 12 Hang Power Clean 50/35 9 Front Squat 50/35 Performance Push Press 2@75% 2@80% 3×1@85% Complete 3 round for time of: 20 Handstand Push Ups 10 Back Squat 80/55 2 Rope Climbs […]
CONTINUE READINGFitness 5 Sets: 5 Strict Pull Ups + 20sec Ring Hold (bottom) 21-15-9 for time of: Overhead Squats 42.5/30 Dumbbell Hang Power Clean and Press 15/10 Dumbbell Box Step Overs 15/10 Performance Overhead Squat 2@75% 2@80% 3×2@85% Push Press 2@75% 3×2@80% Complete as many reps as possible in 10 minutes of: Buy in: Row 800m […]
CONTINUE READINGFitness Pause Front Squats 3-3-3-3-3 2sec Pause Complete as many rounds as possible in 12 minutes of: 15 Toes to Bar 12 Shoulder to Overhead 45/30 9 Hang Power Clean 45/30 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Strict Pull Ups 3×5 (weighted if possible) Complete 3 rounds for […]
CONTINUE READINGFitness Deadlift 3-3-3-3-3-3 Increasing Complete 4 rounds for time of: 300m Run 10 Hang Power Clean 55/37.5 20 Wall Balls Performance Back Squat 3@80% 2@85% 1@90% 1@95% –Then– Barbell Glute Bridge 3 x 5 For Time: Row 1000m 30 Burpee Box Jump Overs 5 Rope Climbs 20 Burpee Box Jump Overs Post load and scores […]
CONTINUE READINGFitness Hang Power Clean Every minute on the minute for 10 minutes 2 reps (Across) For Time: 30 Dumbbell Snatches 20/15 50 Kettlebell Swings 24/16 70 Wall Balls Performance Push Press 2-2-2-2-2 Increasing For Time: 30 Dumbbell Snatches 30/20 50 Kettlebell Swings 24/16 70 Wall Balls Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets of: 5 Press + 10 Ring Rows Complete as many rounds as possible in 12 minutes of: 5 Hand Release Push Up 7 Hang Power Clean 35/25 9 Thrusters 35/25 Performance 5 Sets: 2 Bench Press (Increasing) + 5 Strict Pull Ups (Weighted) For Time: 24 Lateral Box Jumps Overs 12 Power […]
CONTINUE READINGFor Time: 60 Wall Balls 100 Double Unders 15 Hang Power Clean 70/50 25 Double Unders 40 Lateral Burpees 25 Double Unders 15 Hang Power Clean 70/50 100 Double Unders 60 Wall Balls Post time to the whiteboard.
CONTINUE READINGFitness Strict Pull Ups 3-3-3-3-3 (2sec pause Chin above Bar) Complete 3 rounds for time of: 20 Push Ups 50 Air Squats 20 Hang Power Cleans 40/30 Performance Power Snatch Every 90secs for 6 sets 3 reps TNG Increasing Complete 3 rounds for time of: 25 Thrusters 30/20 25 Toes to Bar 5 Burpees every […]
CONTINUE READINGFitness Push Press Every 90secs for 5 sets 6 reps (Increasing) For Time: 80 Double Unders –then– 4 rounds of: 15 Kettlebell Swings 24/16 10 Front Squats 50/35 –then– 80 Double Unders Performance Push Jerk 2-2-2-2-2 TNG Increasing For Time: 30 Front Rack Lunges 70/50 15 Hang Power Clean 70/50 20 Front Rack Lunges 70/50 […]
CONTINUE READINGFitness Back Squat Every 90secs for 5 sets 6 reps Complete as many rounds as possible in 12 minutes of: 300m Run 6 Hang Power Cleans 50/35 9 Hand Release Push Ups 12 Toes to Bar Performance Back Squat 5-5-5-5 Increasing Complete 3 rounds for time of: 400m Run 10 Hang Power Cleans 60/40 10 […]
CONTINUE READING