Fitness Bent Over Barbell Row 6-6-6-6-6 Ring Dip Hold (Top) 3 x 20secs For Time: Row 1000m Then 5 rounds of: 30 Double Unders 10 Push Press 45/30 Performance Press 3-3-3-3-3-3 Across For Time: 100 Double Unders 15 Hang Power Clean 70/45 30 Ring Dips 15 Hang Power Clean 70/45 100 Double Unders Post load […]
CONTINUE READINGFitness 4 Sets of: 5 Strict Press 60sec Rest Hollow Body Hold 30sec 60sec Rest For Time: Buy in: 40/30 Cal Air Dyne Then Complete 3 rounds for time of: 20 Thrusters 30/20 20 Burpees Performance Bench Press 3-3-3-3-3 Increasing Complete as many rounds of the ladder in 10 minutes of: 3 Power Snatch 60/40 […]
CONTINUE READINGFitness 4 Sets of: 5 Push Press + 15-20sec Bar Hang Rest 90secs Complete as many rounds as possible in 15 minutes of: 8 Sumo Deadlift High Pull 35/25 10 Thrusters 35/25 30 Double Unders Performance Press 3-3-3-3 @ 85%+ Complete as many rounds as possible in 10 minutes of: 15 Box Jumps 7 Squat […]
CONTINUE READING5 sets of: 5 Press + 20-30sec Hollow Body Hold Rest 1 minute For Time: 400m Run 21 Pull Ups 21 Burpees 400m Run 15 Pull Ups 15 Burpees 400m Run 9 Pull Ups 9 Burpees 400m Run Post load and time to the whiteboard
CONTINUE READINGPress 3-3-3-3 Increasing Complete 8 rounds for time of: 6 Ring Dips 12 Wall Balls 24 Double Unders Post load and time to the whiteboard
CONTINUE READINGPress 5@75%, 3@85%, 1+@95% Weighted Dips 4×5 Complete 3 rounds for time of: 30 Wall Balls 15 Deadlifts 100/70 15 Burpees Post load and time to the whiteboard
CONTINUE READINGPress 3@70%, 3@80%, 3+@90% Complete as many reps as possible in 12 minutes of: 50 Wall Balls 30 Toes to Bar 20 Power Clean 70/50 Post load and reps to the whiteboard
CONTINUE READINGPress 5@65%, 5@75%, 5+@85% Complete 3 rounds for time of: 500m Run 14 Thrusters 50/30 Post load and time to the whiteboard
CONTINUE READINGPress 5@75%, 3@85%, 1+@95% Complete 5 rounds for time of: 400m Run 9 Deadlifts 70/50 6 Hang Power Cleans 70/50 3 Shoulder to Overhead 70/50 Post load and time to the whiteboard
CONTINUE READINGPress 3@70%, 3@80%, 3+@90% For Time: 30 Toes to Bar 50 Deadlifts 80/55 75 Wall Balls Post load and time to the whiteboard
CONTINUE READING