Fitness “Rankel” Complete as many rounds as possible in 20 mins of: 6 Deadlifts 102.5/70 7 Burpee Pull Ups 10 Kettlebell Swings 32/24 200m Run Performance Primer: Tall Clean 3 x 3 Clean and Jerk 2×3 @85% 2×2 @90% Power Snatch + Hang Power Snatch 80% (1+1) x 4 Hang Clean Pull 4 x 3 […]
CONTINUE READINGFitness “Wittman” 7 rounds for time of: 15 Kettlebell Swings 24/16 15 Power Cleans 42.5/30 15 Box Jumps 24/20 Performance Primer – Muscle Snatch 3×3 Snatch 1×3 @75% 2×3 @80% 2×2 @85% Hang Power Clean + Hang Clean 75% (1+1)x5 Halting Snatch Pull 4×3 @110% Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets of: 8 Dumbbell Push Press + 8 Ring Rows For Time: 25 Burpees 500m Run 40 Kettlebell Swings 24/16 500m Run 25 Burpees Performance Push Press 3@75% 4×2@80% For Time: 75 Double Unders 20 Toes to Bar 15 Shoulder to Overhead 60/40 50 Double Unders 20 Toes to Bar 12 Shoulder to […]
CONTINUE READINGPartner WOD For Time: 500m Partner Run 40 Box Step Overs 24/16 30 Kettlebell Swings 24/16 20 Hang Power Clean and Jerk 50/35 500m Partner Run 20 Hang Power Clean and Jerk 50/35 30 Kettlebell Swings 24/16 40 Box Step Overs 24/16 500m Partner Run Post times to comments.
CONTINUE READINGFitness 4 sets of: 10 Dumbbell Bench Press + 20-40 Double Under Practice Rest 45secs Complete as many rounds as possible in 13 minutes of: 7 Box Jumps 14 Kettlebell Swings 24/16 7 Butterfly Sit Ups Performance Push Jerk 3×3 @75% 2×2 @80% For Time: 10 Clean and Jerks 60/40 25 Ring Dips 10 Overhead […]
CONTINUE READINGFitness 4 sets of: 8 Thrusters Rest 60secs 2 Wall Climbs Rest 60secs Complete 4 rounds for time of: 200m Run 12 Dumbbell Snatch 20/12.5 12 Burpees Performance Back Squat 2-2-2-2-2 @70% Complete 3 rounds for time of: 64 Double Unders 32 Kettlebell Swings 24/16 16 Front Rack Lunges 60/40 Banded Good Mornings 3 x […]
CONTINUE READINGFitness 3 sets of: 20m Walking Dumbbell Lunge Increasing (Rest 60secs) Complete as many reps as possible in 14 minutes of: 20 Kettlebell Swings 24/16 20 Box Jump Overs 20 Hand Release Push Ups Performance Front Squat 3-3-3-3-3 @75% Then Banded Pull Throughs 4×8 For Time: 4 Power Cleans 60/40 4 Lateral Burpees 2 Muscle […]
CONTINUE READINGFitness EMOM for 10 minutes: 1st minute: 5 Push Press 2nd minute: 40 Double Unders Complete as many rounds as possible in 12 minutes of: 9 Push Ups 12 Air Squats 15 Kettlebell Swings 24/16 Performance Press 3-3-3-3 @75% Complete as many rounds as possible in 13 minutes of: 10 Handstand Push Ups 15 Box […]
CONTINUE READINGFitness Every 2 minutes for 10 minutes of: 5 Front Squats (Across) + 40sec Plank Hold Complete 7 rounds for time of: 12 Kettlebell Swings 24/16 7 Hang Power Cleans 45/30 2 Wall Walks Performance Front Squat 2-2-2-2-2 @70% then Pendlay Row 3×5 For Time: 21 Dumbbell Snatches 30/20 50m Run 21 Handstand Push Ups […]
CONTINUE READINGFitness 5 sets of: 8 Seated Dumbbell Press 45secs Rest 8 Single Arm Dumbbell Row 45secs Rest For Time: 40 Cal Row 16 Overhead Squat 40/30 32 Deadlifts 70/50 48 Ring Push Ups Performance Press 2@75% 2@80% 3×1@85% Complete as many rounds as possible in 12 minutes of: 20 Kettlebell Swings 32/24 10 Overhead Squats […]
CONTINUE READING