Fitness Complete 4 rounds for time of: 400m Run 10 Power Cleans 42.5/30 15 Overhead Squats 42.5/30 Performance Muscle Snatch 3×3 Snatch 5@75% 5@80% 5@85% Hang Power Clean + Hang Clean 5(1+1)@75% Clean Pull 4×3@100% Post load and scores to the whiteboard.
CONTINUE READINGFitness Overhead Squat 3-3-3-3 (2sec Pause) Technique Complete 5 rounds for time of: 10 Power Cleans 45/30 8 Burpee Box Jumps Performance Overhead Squat 3-3-3-3 Across For Time: Buy in: 45 Wall Balls 3 Burpees 3 Ring Muscle Ups 15 Dumbbell Thrusters 25/15 6 Burpees 6 Ring Muscle Ups 15 Dumbbell Squat Cleans 25/15 9 […]
CONTINUE READINGFitness Deadlift 5-5-5-5-5 Complete as many rounds as possible in 12 minutes of: 12 Box Jumps 9 Dumbbell Push Press 15/10 6 Power Cleans 50/35 Performance Deadlift 8-6-4-2 Heaviest Loads 21-15-9 for time of: Kettlebell Swing 32/24 Burpee Box Jumps Handstand Push Ups Post load and scores to the whiteboard.
CONTINUE READING“Partner Saturdays” For Time: 400 Double Unders 60 Burpee Pull Ups 50 Power Cleans 70/50 One person is completing the reps while the other person runs 200m. You’ll then swap after each run. Score is total time minus 10secs for every run completed. Post scores to comments.
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 17 minutes of: Buy in: 1200m Row –then– 50 Double Unders 20 Box Jumps 15 Power Cleans 60/40 10 Front Rack Lunges 60/40 Post rounds to comments.
CONTINUE READINGFitness Complete as many rounds and reps as possible in 18 minutes of: 800m Run 50 Box Jumps 30 Power Cleans 60/40 40 Toes to Bar Performance Muscle Snatch 3×3 Snatch 5×3 @80% Hang Power Clean 4×2 @75% Snatch Pull 5×3 @105% Post load and scores to the whiteboard.
CONTINUE READINGFitness “Wittman” 7 rounds for time of: 15 Kettlebell Swings 24/16 15 Power Cleans 42.5/30 15 Box Jumps 24/20 Performance Primer – Muscle Snatch 3×3 Snatch 1×3 @75% 2×3 @80% 2×2 @85% Hang Power Clean + Hang Clean 75% (1+1)x5 Halting Snatch Pull 4×3 @110% Post load and scores to the whiteboard.
CONTINUE READINGFitness 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 5 sets of: Max Pull Ups + 20-30 Double Unders Practice 90secs Rest Complete as many rounds as possible in 14 minutes of: 150m Farmers Carry 15/10 15 Wall Balls 10 Toes to Bar Performance Push Jerk 15 mins to build to a heavy double Complete as many rounds as possible in 12 minutes […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 Across Complete as many rounds as possible in 10 minutes of: 10 Power Cleans 40/30 30 Double Unders Performance Back Squat 3@80% 2@85% 1@90% 1@90%+ Complete as many rounds as possible in 12 minutes of: 40 Double Unders 7 Power Snatch 60/40 3 Muscle Ups Post load and scores to the […]
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