Fitness For Time: 400m Run 50 Double Unders 21 Front Rack Lunges 50/35 21 Lateral Burpees 400m Run 50 Double Unders 15 Front Rack Lunges 15 Lateral Burpees 50/35 400m Run 50 Double Unders 9 Front Rack Lunges 50/35 9 Lateral Burpees Performance Tall Clean 3×3 Clean and Jerk 2@75% 2@80% 1@85% 1@90% 1@95% 1@Max […]
CONTINUE READING“Partner Saturday” Complete as many reps as possible in 20 minutes of: 20 Box Jump Overs 20 Lateral Burpees 20 Shoulder to Overhead 200m Run Post scores to comments.
CONTINUE READINGFitness Complete as many rounds as possible in 17 minutes of: 9 Lateral Burpees 18 Box Jumps 9 Front Squats 60/40 – RX+ 70/47.5 Performance Tall Clean 3×3 Clean and Jerk 3@75% 2×3@80% 2×2@85% Clean Pull 4×3@110% Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 Sets: 6 Front Squats + 8 Dumbbell Push Press Rest 1 minute Complete as many rounds as possible in 15 minutes of: 15 Box Jumps 10 Ground to Overhead 45/30 200m Run Performance 15 minutes to find a max of: 1 Power Clean + 2 Front Squats + 3 Jerks Complete 4 rounds […]
CONTINUE READINGFitness Complete 3 rounds for time of: 15 Pull Ups 15 Lateral Burpees 15 Thrusters 50/35 600m Run Performance Tall Clean 3×3 Clean and Jerk 2×3@75%, 3×3@80% Clean Pull 3×5@100% Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Squats 10-8-6-4-2 Complete 3 rounds of: 100m Farmers Carry 20/12.5 20 Air Squats 15 Deadlifts 65/40 Cash Out: 30 Lateral Burpees Performance Back Squat 3-3-3-3 Increasing Complete 3 rounds of: 100m Farmers Carry 25/15 20 Air Squats 15 Deadlifts 80/50 Cash Out: 30 Lateral Burpees Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 Sets of: 8 Dumbbell Push Press + 8 Reverse Dumbbell Lunges Complete 7 rounds for time of: 25 Double Unders 12 Kettlebell Swings 24/16 6 Burpees Performance Push Press TNG 3-3-3-3 Across For Time: 10 Squat Cleans 80/50 20 Handstand Push Ups 30 Lateral Burpees 40 Wall Balls 50 Kettlebell Swings 32/24 Post […]
CONTINUE READINGFitness Deadlifts 5-5-5-5-5 Across For Time: 400m Farmers Carry 15/10 9 Thrusters 37.5/25 400m Medball Carry 12 Thrusters 37.5/25 400m Run 15 Thrusters 37.5/25 Performance Deadlift 2-2-2-2-2 Increasing (Reset) Complete as many reps as possible in 9 minutes of: 9 Lateral Burpees 12 Hang Power Snatch 42.5/30 15 Wall Balls Post load and scores to […]
CONTINUE READINGFitness 4 sets: 20m Dumbbell Lunge Increasing For Time: 100 Double Unders 35 Lateral Burpees 45 Kettlebell Swings 24/16 55 Wall Balls Performance Back Squat 5@80% 3@85% 2@90% 1@95%+ Complete as many reps as possible in 12 minutes of: 40 Bar Facing Burpees 30 Overhead Squats 50/35 20 Muscle Ups Post load and scores to […]
CONTINUE READINGHAPPY AUSTRALIA DAY In teams of 4: 8 minutes to find a 2RM Thruster –2 minute transition then– Complete as many rounds as possible in 20 minutes of: Station 1: 18 Kettlebell Swings 24/16 Station 2: 10 Lateral Burpees Station 3: 15/12 Pull Ups Station 4: Rest One person working at each station. You must […]
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