Fitness Seated Press 5-5-5-5-5 For Time: Row 1000m 40 Overhead Squats 30/20 30 Bar Facing Burpees Performance Power Snatch 3-3-3-3-3 TNG Across (Technique) Complete 2 rounds for time of: 40 Box Jumps 20 Dumbbell Snatches 30/20 10 Bar Muscle Ups Post load and scores to the whiteboard
CONTINUE READINGFitness “Open 12.3” Complete as many rounds as possible in 18 minutes of: 15 Box Jumps 12 Push Press 52.5/35 9 Toes to Bar Performance Tall Snatch 3×3 Power Snatch + Snatch 6(1×1)@80% Jerk from Rack 6×2@75% Halting Clean Pull 5×3@90% (Pause above knee) Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets of: 6 Front Squats + 20-30sec Hollow Body Hold 3 rounds of: 90 Double Unders 20 Shoulder to Overhead 42.5/30 30 Walking Lunges Performance Front Squat 5@80% 3@85% 2@90% 1@90%+ Complete as many rounds as possible in 13 minutes of: 15 Box Jumps 12 Power Snatches 37.5/25 5 Ring Muscle Ups Post […]
CONTINUE READINGFitness For Time: 200m Plate Carry 20/15 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 200 Double Unders 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 400m Plate Carry 20/15 Performance Tall Snatch 3×3 Power Snatch + Snatch 6x(1×1)@75% Jerk from Rack 6×3@70% Hang Snatch Pull 5×3@90% Post load and scores […]
CONTINUE READING“Test Week” 15 minutes to find a 1RM Power Snatch 3 minute transition Max Unbroken Strict Pull Ups –2 minutes rest– Max Strict HSPU in 90secs or Max Push Ups in 90sec 2 minute transition 800m Run (8min Cap) 3 minute transition EMOM for as long as possible: 0:00 – 2:00 minutes 20 Double Unders […]
CONTINUE READINGFitness Press 6-6-6-6-6 Across For Time: 15 Pull Ups 20 Deadlifts 80/55 50 Hand Release Push Ups 20 Deadlifts 80/55 15 Pull Ups Performance Power Snatch 3-3-3-3-3 TNG Increasing Complete 3 rounds for time of: 400m Run 10 Muscle Ups/20 Pull Ups *200m Run every time you break (Capped at 2 runs in a round) […]
CONTINUE READINGFitness Deadlift 5-5-5-5-5 Increasing Complete as many rounds as possible in 15 minutes of: 200m Run 6 Hang Power Cleans 50/35 9 Front Squats 50/35 12 Pull Ups Performance Deadlift 5-5-5-5-5 Increasing Complete 3 rounds for time of: 400m Run 12 Power Snatches 50/35 10 Strict Handstand Push Ups Post load and scores to the […]
CONTINUE READINGFitness 5 sets of: 6 Seated Dumbbell Press + 8 Ring Rows Complete 5 rounds for time of: 8 Shoulder to Overhead 50/35 10 Pull Ups 20 Air Squats Performance Power Snatch 3-3-3-3-3 TNG Across Complete 5 rounds for time of: 40 Double Unders 12 Chest to Bar Pull Ups 6 Deadlifts 120/90 Rest 30secs […]
CONTINUE READINGFitness 3 sets of: 20m Walking Dumbbell Lunge Increasing Rest 90secs AMRAP in 5 minutes 30 Double Unders 10 Hand Release Push Ups 8 Hang Power Clean 45/30 –Rest 1 minute– AMRAP in 4 minutes 25 Double Unders 10 Hand Release Push Ups 8 Hang Power Clean 45/30 –Rest 1 minute– AMRAP in 3 minutes […]
CONTINUE READINGFitness 5 Sets: 3 Strict Pull Ups + 8 Ring Push Ups Complete as many rounds as possible in 14 minutes of: 16 Plated Sit Ups 10/5 12 Thrusters 42.5/30 20m Walking Lunge Performance Overhead Squat 3@75% 2@80% 2@85% 3×1@90% Complete as many rounds as possible in 10 minutes of: 9 Muscle Ups 6 Power […]
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