Fitness Power Clean 3-3-3-3-3 Increasing Complete as many rounds as possible in 12 minutes of: 15 Pull Ups 15 Front Rack Lunges 45/30 15 Kettlebell Swings 24/16 Performance Power Clean EMOM for 10 minutes 2 reps increasing in weight For Time: 30 Power Snatches 42.5/30 30 Lateral Burpees 20 Power Snatches 42.5/30 Post load and […]
CONTINUE READINGFitness Overhead Squat 2-2-2-2-2 Across Complete as many rounds as possible in 14 minutes of: 5 Front Squats 50/35 10 Pull Ups 15 Box Jumps Performance Overhead Squat 2-2-2-2 Increasing Deadlift 2-2-2 Increasing For Time 20 Squat Cleans 60/40 15 Box Jumps 5 Muscle Ups 15 Squat Cleans 75/50 15 Box Jumps 5 Muscle Ups […]
CONTINUE READINGFitness 4 sets of: 10 Back Rack Lunges + 20-30sec Handstand Hold Rest 90secs Complete as many rounds as possible in 12 minutes of: Buy in: 350m Plate Carry 10/5 —then– 3 Pull Ups 3 Shoulder to Overhead 45/30 6 Pull Ups 6 Shoulder to Overhead 45/30 9 Pull Ups 9 Shoulder to Overhead 45/30 […]
CONTINUE READINGFitness 5 sets of: 6 Push Press Rest 45ses 5 Supinated Grip Pull Ups Rest 45secs Complete as many rounds as possible in 15 minutes of: Row 150m 30 Wall Balls 15 Toes to Bar Performance Push Press 3×3 @75% 2×2 @80% Complete as many rounds as possible in 12 minutes of: 15 Power Snatches […]
CONTINUE READINGFitness “Daniel” For Time: 50 Pull Ups 400m Run 21 Thruster 42.5/30 800m Run 21 Thruster 42.5/30 400m Run 50 Pull Ups Performance Primer – Muscle Snatch 3×3 Snatch 3×3 @75% 2×2 @80% Power Clean & Power Jerk (1+2)x4 @70% Snatch High Pull 5×3 @95% Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets of: 6 Back Squat (increasing) + 8 Bent Over Row For Time: 25 Push Press 42.5/30 –Then– 6 rounds of: 7 Pull Ups 12 Box Jumps –Then– 25 Push Press 42.5/30 Performance Back Squat 5-5-5-5 @75% For Time: 50 Double Unders 30 Pull Ups 5 Overhead Squats 70/45 50 Double Unders 20 […]
CONTINUE READINGFitness Complete 3 x 6 minute rounds of: 300m Run 75 Double Unders 20 Wall Balls 12 Pull Ups 1 minute Rest Performance Primer: Tall Snatch 3 x 3 Snatch 5 x 2 Hang Power Clean 4 x 3 Snatch Pull 3 x 3 Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat 3-3-3-3-3 2sec Pause (Heavier than last time) Complete 5 rounds for time of: 10 Push Ups 8 Pull Ups 6 Thrusters 45/32.5 4 Lateral Burpees Performance Back Squat 3-3-3-3 @85% then Good Mornings 3×8 Complete 3 rounds for time of: 10 Squat Cleans 60/40 15 Push Ups 20 Chest to Bar Pull […]
CONTINUE READINGFitness 5 Sets: 5 Strict Pull Ups + 20sec Ring Hold (Top) Complete 3 rounds for time of: 400m Row 20 Push Ups 15 Box Jumps 10 Front Squats 50/35 1 minute rest Performance Overhead Squat 2@75% 4×2@80% Press 3@75% 2×2@80% Complete 3 rounds for time of: 35 Pull Ups 20m Dumbbell Walking Lunge 20/15 […]
CONTINUE READINGFitness Back Squat 3-3-3-3-3 Increasing Then 1 minute rest Max reps at 70% of heaviest 3 For Time: 100 Double Unders 22 Toes to Bar 32 Kettlebell Swings 24/16 22 Pull Ups 32 Kettlebell Swings 24/16 22 Toes to Bar 100 Double Unders Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 […]
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