Fitness Back Squat 15 minutes to build to a heavy double Complete as many rounds as possible in 15 minutes of: 12 Kettlebell Swings 24/16 20 Air Squats 12 Pull Ups Performance Back Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% Complete as many rounds as possible in 15 minutes of: 12 Kettlebell Swings 32/24 20 Pistol Squats 12 […]
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 Front Squat 15 minutes to build to a heavy double Complete 4 rounds for time of: 10 Pull Ups 15 Thrusters 30/20 200m Run Performance Front Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% For Time: 3 Legless Rope Climbs 15 Bar Facing Burpees 15 Hang Power Clean 70/45 2 Legless Rope Climbs 10 Bar Facing Burpees 10 […]
CONTINUE READINGFitness Push Jerk 5-5-5-5-5 Across (Technique) Complete as many reps as possible in 12 minutes of: 30 Double Unders 4 Pull Ups 4 Dumbbell Push Press 15/10 30 Double Unders 8 Pull Ups 8 Dumbbell Push Press 15/10 30 Double Unders 12 Pull Ups 12 Dumbbell Push Press 15/10…etc Performance Bench Press 15 minutes to […]
CONTINUE READINGFitness Front Squat Every 90secs for 6 sets complete 5 reps increasing in weight For Time: 50 Cal Row 20 Wall Balls 30 Dumbbell Snatches 20/12.5 40 Butterfly Sit Ups 50 Wall Balls Performance Back Squat 2×5@80-85% 3×3@85-90% For Time: 50 Pull ups 90 Wall Balls 40 Pull Ups Post load and scores to the […]
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 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 Every 2mins for 5 sets of: 5 Push Press + 5 Strict Pull Ups Complete as many rounds as possible in 12 minutes of: 12 Hand Release Push Ups 22 Butterfly Sit Ups 32 Kettlebell Swings 24/16 Performance Push Press 3-3-3-3-3 @85% For Time: 60 Box Jumps 50 Toes to Bar 40 Pull Ups […]
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 EMOM for 8 minutes: 6 Front Rack Lunges + 4 Burpees For Time: Row 750m 15 Hang Clean and Jerk 50/35 25 Pull Ups 10 Hang Clean and Jerk 50/35 20 Pull Ups 5 Hang Clean and Jerk 50/35 15 Pull Ups Performance Front Squat 4×5 @80-85% Complete as many rounds as possible in […]
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