Front Squat 1RM (16min cap) “Fran” 21-15-9 for time of: Thrusters 42.5/30 Pull Ups Post load and time to the whiteboard.
CONTINUE READINGFitness Thrusters 6 sets: Every 60secs 5 reps Complete as many rounds as possible in 14 minutes of: 32 Kettlebell Swings 24/16 16 Pull Ups 8 Burpees Performance Push Press TNG 5-5-5-5 Complete as many reps as possible in 10 minutes of: 21 Thrusters 50/35 15 Kettlebell Swings 32/24 15 Thrusters 60/40 15 Kettlebell Swings […]
CONTINUE READINGFitness Back Squat EMOM for 10 minutes 3 reps Complete as many rounds as possible in 12 minutes of: 14 Pull Ups 8 Ground to Overhead 50/35 Performance Back Squat 5@75% 3@80% 2@85% 1@90% Complete 3 rounds of: 20 Box Jump Overs 10 Clusters 60/40 15 Ring Dips Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Rack Lunges 10-10-10-10 For Time: 50 Wall Balls 40 Shoulder to Overhead 35/25 30 Pull Ups 20 Lateral Burpees Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 3 rounds for time of: 16 Dumbbell Snatch 30/20 30 Pistols 8 Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat 3-3-3-3-3 (2sec Pause) For Max reps: 3 minutes Box Jumps 3 minutes Dumbbell Push Press 15/10 2 minutes Box Jumps 2 minutes Dumbbell Push Press 15/10 1 minute Box Jumps 1 minute Dumbbell Push Press 15/10 Performance Front Squat 5@75% 3@80% 2@85% 1@90% For Time: 90 Double Unders 25 Pull Ups 10 […]
CONTINUE READINGFitness Front Squat EMOM for 10 minutes 3 reps (Heavier than last time) Complete as many rounds as possible in 15 minutes of: 30 Double Unders 5 Pull Ups 10 Push Ups 15 Air Squats Performance Front Squat 3@80% 2@85% 1@90% 1@95% 1@95%+ Complete as many rounds as possible in 12 minutes of: 20 Wall […]
CONTINUE READINGFitness Front Squat EMOM for 10 minutes 3 reps Complete as many rounds as possible in 13 minutes of: 2 Burpee Box Jumps 4 Push Press 45/30 6 Wall Balls 4 Burpee Box Jumps 8 Push Press 45/30 12 Wall Balls 6 Burpee Box Jumps 12 Push Press 45/30 18 Wall Balls…etc Performance Front Squat […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Technique Complete as many rounds as possible in 15 minutes: 12 Kettlebell Swings 24/16 10 Box Jumps 8 Pull Ups 6 Push Ups Performance Overhead Squat Build to a 3RM Complete as many rounds as possible in 10 minutes of: 10 Thrusters 50/35 5 Ring Muscle Ups Post load […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 18 minutes of: 150m Medball Sprint 3-6-9-12 of: Pull Ups Push Ups Overhead Lunges 20/15 One partner will complete a whole round of 3s before the next partner will also complete a round of 3s. Once the 3s are completed they will move to the 6s […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10 Push Ups Complete as many rounds as possible in 12 minutes of: 20 Double Unders 15 Kettlebell Swings 24/16 20 Double Unders 10 Front Rack Lunges 50/35 Performance Push Jerk 2-2-2-2-2-2 Increasing Complete 3 rounds for time of: 75 Double Unders 50 Kettlebell Swings 24/16 25 […]
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