Fitness 5 sets of: 5 Push Press + 8 Bent Over Row Rest 1 minute Complete 4 rounds for time of: 25 Butterfly Sit Ups 14 Dumbbell Snatch 20/12.5 8 Overhead Squats 40/25 Performance Bench Press 2-2-2-2-2 Across For time: 18 Box Jumps 30/24 36 Handstand Push Ups 600m Sandbag Run 36 Pistols 18 Box […]
CONTINUE READINGFitness 4 sets: 6 Strict Pull Ups + 10 Push Ups For Time: Buy in: 700m Row –then— 4 rounds of: 12 Burpees 15 Kettlebell Swings 24/16 Performance Push Jerk 2-2-2-2-2-2 Increasing For Time: 60 Wall Balls 30 Overhead Squats 60/40 30 Hang Clean and Jerk 60/40 Post load and scores to the whiteboard.
CONTINUE READINGFitness “LUMBERJACK 20″ For time: 20 Deadlifts 125/85 Run 400m 20 Kettlebell Swings 32/24 Run 400m 20 Overhead Squats 52.5/37.5 Run 400m 20 Burpees Run 400m 20 Chest to Bar Pull Ups Run 400m 20 Box Jumps 24/20 Run 400m 20 Dumbbell Squat Cleans 20/12.5 Run 400m Performance High Hang Clean 3×3 Clean and Jerk […]
CONTINUE READINGFitness Push Press 2-4-6-8-10 Complete as many rounds as possible in 14 minutes of: 15 Box Jumps 12 Kettlebell Swings 24/16 9 Push Ups Performance Push Press 3×3 @85% 2×2@90% 2 rounds for time of: 125 Double Unders 15 Overhead Squats 70/45 15 Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Every 2mins for 5 sets of: 5 Push Press + 5 Strict Pull Ups Complete as many rounds as possible in 12 minutes of: 12 Hand Release Push Ups 22 Butterfly Sit Ups 32 Kettlebell Swings 24/16 Performance Push Press 3-3-3-3-3 @85% For Time: 60 Box Jumps 50 Toes to Bar 40 Pull Ups […]
CONTINUE READINGFitness 5 sets of: 5 Back Squat (Increasing) + 6 Bent Over Row Complete 2 rounds for time of: 36 Kettlebell Swings 24/16 24 Lateral Burpees 18 Overhead Squats 40/30 Performance Back Squat 4×5 @80-85% For Time: 20 Clean and Jerk 60/40 15 Burpee Box Jumps 15 Clean and Jerk 60/40 15 Burpee Box jumps […]
CONTINUE READINGFitness 5 sets of: 5 Back Squat + 8 Single Arm Dumbbell Row For Time: 500m Row 21 Thrusters 42.5/30 350m Kettlebell Carry 24/16 15 Thrusters 42.5/30 500m Run 9 Thrusters 42.5/30 Performance Front Squat 2-2-2 @90% –then– Strict Pull Ups or False Grip Ring Pull to sternum 3 x 5 Complete as many rounds […]
CONTINUE READINGFitness EMOM for 10 minutes: Even: 6 Strict Press Odd: 8 Bent Over Row Complete as many rounds as possible in 14 minutes of: 350m Run 12 Overhead Squats 35/25 10 Lateral Burpees Performance Push Jerk 3@75% 2@80% 3×1@85% For Time: 500m Run 21 Thrusters 50/35 15 Lateral Burpees 500m Run 15 Thrusters 50/35 12 […]
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 “Nancy” Complete 5 rounds for time of: 400m Run 15 Overhead Squats 42.5/30 Performance Primer – Hang Muscle Clean 3×3 Clean & Jerk 3×3 @75% 2×2 @80% Hang Snatch 4 x 3 @70% Clean High Pull 5 x 3 @90% Post load and scores to the whiteboard.
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