Fitness 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 […]
CONTINUE READINGFitness 4 sets of: 5 Press + 10 Ring Rows Complete as many rounds as possible in 12 minutes of: 5 Hand Release Push Up 7 Hang Power Clean 35/25 9 Thrusters 35/25 Performance 5 Sets: 2 Bench Press (Increasing) + 5 Strict Pull Ups (Weighted) For Time: 24 Lateral Box Jumps Overs 12 Power […]
CONTINUE READINGFitness 4 sets: 8 Dumbbell Push Press + 8 Single Arm Dumbbell Row Rest 1 minute Complete as many rounds as possible in 14 minutes of: 18 Kettlebell Swings 24/16 45 Double Unders 9 Shoulder to Overhead 50/35 Performance Power Snatch EMOM for 10 minutes 2 reps Complete as many rounds as possible in 10 […]
CONTINUE READINGFitness Thruster 3-3-3-3-3 Increasing Complete 5 rounds for time of: 12 Burpees 9 Dumbbell Hang Power Cleans 15/10 6 Front Squats 50/30 Performance Thruster EMOM for 6 sets 1 rep Increasing For Time: 40 Power Snatches 37.5/25 40 Thrusters 37.5/25 40 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets: 10 Ring Rows + Max Push Ups (90secs rest) Complete as many rounds as possible in 12 minutes of: 40 Double Unders 10 Deadlifts 80/50 8 Pull Ups Performance Push Press EMOM for 6 sets 5 reps Across Complete 6 rounds for time of: 5 Power Snatch 60/40 3 Muscle Ups 40 […]
CONTINUE READINGFitness Strict Pull Ups 3-3-3-3-3 (2sec pause Chin above Bar) Complete 3 rounds for time of: 20 Push Ups 50 Air Squats 20 Hang Power Cleans 40/30 Performance Power Snatch Every 90secs for 6 sets 3 reps TNG Increasing Complete 3 rounds for time of: 25 Thrusters 30/20 25 Toes to Bar 5 Burpees every […]
CONTINUE READINGFitness 4 Sets of: 6 Back Squat (Increasing) + Plank Hold 60sec Complete as many rounds as possible in 15 minutes of: 10 Wall Balls 10 Hang Power Cleans 45/30 10 Box Jumps Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 21-15-9 of: Power Snatches 42.5/30 Box Jump Overs -Then- 15-12-9 of: Overhead Squats […]
CONTINUE READINGFitness Seated Press 5-5-5-5-5 Complete 4 rounds for time of: 8 Burpees 8 Hang Power Cleans 50/35 300m Run Performance Power Snatch 3-3-3-3-3 TNG Across (Technique) Complete 3 rounds for time of: 400m Run 10 Dumbbell Thrusters 25/15 5 Bar Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets: 8 Bent Over Row +10-20sec Ring Dip Hold (Bottom) Complete as many rounds as possible in 16 minutes of: 8 Ground to Overhead 45/30 8 Burpee Pull Ups 400m Run Performance Bench Press 5-4-3-2-1 Complete as many rounds as possible in 8 minutes of: 3 Power Snatch 60/40 3 Overhead Squats 60/40 […]
CONTINUE READINGFitness Strict Pull Ups 4 x 5 Ring Dip Hold at the Top 4 x 20 secs Complete 4 rounds for time of: 22 Anchored Sit Ups 12 Dumbbell Hang Power Clean 15/10 14 Box Step Overs 15/10 Performance Hang Power Snatch + Power Snatch Every minute on the minute for 10 sets Complete as […]
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