“From the 6th of July” FITNESS Complete 2 rounds for time of: 500m Run 125 Double Unders 50 Kettlebell Swings 24/16 25 Hand Release Burpees PERFORMANCE Muscle Snatch 3×3 Snatch 5×3@75% Power Clean + Power Jerk 4×3@70% (Speed) Hang Snatch Pull 3×5@90% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 4 sets of: 8 Dumbbell Bench Press + 20sec Ring Dip Hold For Time: 800m Row 20 Thrusters 30/20 15 Dumbbell Box Step Overs 20/12.5 20 Thrusters 30/20 PERFORMANCE Overhead Squat 15 minutes to build to a 2RM Complete as many reps as possible in 12 minutes of: 30 Kettlebell Swings 24/16 20 Box […]
CONTINUE READING“Testing Week” FITNESS AND PERFORMANCE Deadlift 18 minutes to find a 3RM “Helen” (15min Cap) 3 rounds for time of: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Every 2 minutes for 5 sets: 3 Strict Press + 3 Push Press (Increasing) Complete as many rounds as possible in 14 minutes of: 15 Box Jumps 12 Dumbbell Snatch 20/12.5 9 Burpees PERFORMANCE Weighted Pull Ups 6×3 Strict Press 3 x Max Reps @90% of weight used last week Complete 3 rounds for […]
CONTINUE READINGFitness Complete 3 rounds for time of: 30 Kettlebell Swings 24/16 30 Wall Balls 600m Run Performance Press in Snatch 5-4-3 Snatch 3@75% 3@80% (3×3@80%+ Increase over the sets) Halting Snatch Pull 4×5@105% Post load and scores to the whiteboard.
CONTINUE READING“Partner Saturdays” 9 minute AMRAP of: 200m Partner Run 15 Kettlebell Swings 24/16 12 Thrusters 30/20 Rest 1 minute 6 minute AMRAP of: 10 Dumbbell Box Step Overs 25/15 100m Farmers Carry 25/15 Rest 1 minute 3 minute AMRAP of: Bar Facing Burpees Post scores to comments.
CONTINUE READINGFitness EMOM for 10 minutes: Even: 5 Push Press Odd: 5 Strict Pull Up/8 Ring Rows Complete 3 rounds of: 15 Toes to Bar 20 Box Jump Overs 25 Kettlebell Swings 24/16 Rest 1 minute Performance Deadlift 7RM @ 2inch Deficit 3×3 minute AMRAPs of: 5 Power Cleans 80/50 10 Chest to Bar Pull Ups […]
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 READINGFitness Deadlift 5-5-5 Increasing 3-3-3 Across For Time: 1000m Row 75 Kettlebell Swings 24/16 50 Box Jumps Performance Build to a heavy 3 Strict Press + 3 Push Press Then Max rep Push Press of the weight of complex Weighted Pull Ups 5×3 For Time: Buy in: 40 Kettlebell Swings 32/24 21-15-9 of: Hang Power […]
CONTINUE READINGFitness Back Squat 10-10-10 Complete as many rounds as possible in 15 minutes of: 8 V Ups/H Ups 10 Walking Dumbbell Lunges 15/10 12 Dumbbell Facing Burpees 200m Farmers Carry 15/10 Performance Back Squat 3-3-3-3 Increasing Then 2 minutes rest Max reps @70% of 3RM from above For Time: 75 Kettlebell Swings 24/16 55 Wall […]
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