“Test Week” 1RM Power Clean (15min Cap) 3 minute transition 1RM Push Press (13min Cap) 3 minute transition 1km Row for time Post load and scores to the whiteboard.
CONTINUE READINGFitness Power Clean 3-3-3-3-3 Across Complete as many reps in the 10 minute ladder of: 10 Wall Balls 10 Box Jump Overs 5 Deadlifts 70/45 15 Wall Balls 15 Box Jump Overs 10 Deadlifts 70/45 20 Wall Balls 20 Box Jump Overs 15 Deadlifts 70/45 25 Wall Balls 25 Box Jump Overs 20 Deadlifts 70/45…. […]
CONTINUE READINGFitness Push Press 3-3-3-3-3-3 Increasing “Power Elizabeth” 21-15-9 for time: Power Cleans 50/30 Ring Push Ups Performance Push Press 2×3 @85% 1×2@90% 1×2@95% “Power Elizabeth” 21-15-9 for time: Power Cleans 60/40 Strict Ring Dips Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Jerk 3-3-3-3-3 Across (Technique) Complete 4 rounds for time of: 50 Double Unders 10 Power Clean 45/30 15 Push Ups Performance Push Jerk 2×3 @85% 1×2@90% 1×2@95% Complete 4 rounds for time of: 50 Double Unders 7 Power Clean 80/52.5 15 Handstand Push Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets: 5 Back Squats + 8 Single Arm Dumbbell Row Complete 3 rounds for time of: Row 500m 200m Farmers Carry 20/15 Performance Front Squat 2×5@80-85% 3×3@85-90% Complete as many reps as possible in 10 minutes of: 200m Kettlebell Carry 32/24 4 Power Cleans 50/35 4 Shoulder to Overhead 50/35 200m Kettlebell Carry […]
CONTINUE READINGFitness Power Clean 3-3-3-3-3 Across 21-18-15-12-9 for time of: Sumo Deadlift High Pull 35/25 Wall Balls Box Jumps Performance Power Clean 3-3-3-3-3 TNG Across For Time: 15 Box Jumps 30/24 30 Wall Balls 20 Sumo Deadlift High Pull 50/35 40 Pistols 20 Sumo Deadlift High Pull 50/35 30 Wall Balls 15 Box Jumps 30/24 Post […]
CONTINUE READINGFitness 3 sets: 20m Dumbbell Lunge Rest 2 minutes Complete as many rounds as possible in 14 minutes of: 18 Dumbbell Snatch 20/12.5 50 Double Unders 13 Pull Ups Performance Front Squat 2×5@80-85% 3×3@85-90% 21-15-9 for time of: Power Clean 70/45 Handstand Push Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Power Clean 3-3-3-3-3 Increasing Complete as many rounds as possible in 12 minutes of: 15 Pull Ups 15 Front Rack Lunges 45/30 15 Kettlebell Swings 24/16 Performance Power Clean EMOM for 10 minutes 2 reps increasing in weight For Time: 30 Power Snatches 42.5/30 30 Lateral Burpees 20 Power Snatches 42.5/30 Post load and […]
CONTINUE READINGFitness “Karen” For Time: 150 Wall Balls –then– “Power Elizabeth” 21-15-9 for time of: Power Clean 60/42.5 Ring Dips Performance Primer – Behind the Neck Jerk 3×3 Clean and Jerk 1×3 @75% 2×3 @80% 2×2 @85% 3 – Position Snatch 1-1-1-1-1 Increasing Clean Pull + Hang Clean Pull 100% (1+1) x 5 Post load and […]
CONTINUE READINGFitness 5 sets of: 8 Bench Press + 8 Ring Rows Complete as many rounds as possible in 12 minutes of: 10 Power Clean 50/35 10 Front Squats 50/35 150m Run Performance Dumbbell Press 3-3-3-3-3 Increasing For Time: Buy in: 60 Cal Row –Then– 3 rounds of: 20 Pistol Squats 10 Clean and Jerk 60/40 […]
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