Fitness 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 Complete as many rounds as possible in 18 minutes of: 6 Deadlifts 120/80 12 Lateral Burpees 24 Wall Balls 350m Run Performance Primer: Tall Snatch Power Snatch + Snatch 75% (1+1) x 6 Jerk from Rack 6 x 3 @ 70% Hang Snatch Pull 5 x 3 @ 90% Post load and scores to […]
CONTINUE READINGFitness Front Squat 3-3-3-3-3 2sec Pause (Heavier than last time) Complete 5 rounds for time of: 10 Push Ups 8 Pull Ups 6 Thrusters 45/32.5 4 Lateral Burpees Performance Back Squat 3-3-3-3 @85% then Good Mornings 3×8 Complete 3 rounds for time of: 10 Squat Cleans 60/40 15 Push Ups 20 Chest to Bar Pull […]
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 Front Rack Lunges 10-10-10-10 For Time: 50 Wall Balls 40 Shoulder to Overhead 35/25 30 Pull Ups 20 Lateral Burpees Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 3 rounds for time of: 16 Dumbbell Snatch 30/20 30 Pistols 8 Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGFor Time: 500m Run + 20 Bar Lateral Burpees -then- 20 Power Cleans 60/40 80 Double Unders 20 Shoulder to Overhead 60/40 80 Double Unders 20 Power Cleans 60/40 80 Double Unders Post time to the whiteboard.
CONTINUE READINGFitness Skill: Kipping Pull Up Technique For Time: 50 Kettlebell Swings 24/16 30 Thrusters 42.5/30 40 Kettlebell Swings 24/16 20 Thrusters 42.5/30 30 Kettlebell Swings 24/16 10 Thrusters 42.5/30 Performance Push Press 5RM For Time: (10min Cap) 150 Double Unders 40 Thrusters 42.5/30 30 Lateral Burpees 20 Muscle Ups Post load and scores to the […]
CONTINUE READINGFitness Push Press 5-5-5-5-5 21-15-9-3 Thrusters 42.5/30 Bar Facing Burpees 150m Farmers Carry 25/15 Performance Push Press 2-2-2-2-2-2 Increasing Complete as many rounds as possible in 10 minutes of: 10 Deadlifts 60/40 10 Shoulder to Overhead 60/40 10 Lateral Burpees Post load and scores to the whiteboard.
CONTINUE READINGFitness Every 2 minutes for 5 sets 8 Dumbbell Bench Press + 5 Pull Ups Complete 3 rounds of: 15 Front Squats 50/30 10 Lateral Burpees 500m Run Performance Push Jerk 2-2-2-2-2-2 @ 85%+ Complete 7 rounds for time of: 7 Hang Power Clean 60/40 7 Back Squats 60/40 30 Double Unders Post load and […]
CONTINUE READINGBack Squat 5 x 2 (Pause 4 secs) Increasing Complete as many rounds as possible in 13 minutes of: 12 Shoulder to Overhead 50/35 12 Box Jumps 9 Overhead Squats 50/35 9 Lateral Burpees Post load and rounds to the whiteboard.
CONTINUE READING