FITNESS Complete 3 rounds for time of: 800m Run 50 Wall Balls 25 Pull Ups PERFORMANCE Tall Snatch 3×3 Snatch Build to a 1RM Post load and scores to the whiteboard.
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 18 minutes of: 400m Partner Run 50 Air Squats 40 Push Ups 30 Pull Ups Post score to comments.
CONTINUE READING“Testing Week” FITNESS AND PERFORMANCE Deadlift 18 minutes to find a 3RM “Helen” (15min Cap) 3 rounds for time of: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Kipping Pull Up Technique –then– EMOM for 14 minutes: Even:3 Kipping Swings + 3 Kipping Pull Ups Odd: 8 Push Ups/Banded Complete as many rounds as possible in 10 minutes of: 15 Wall Balls 100m Kettlebell Carry 24/16 PERFORMANCE 7 Sets of: (Increasing) 3 Deadlift + 3 Power Clean 7RM Weighted Pull Up 21-15-9 […]
CONTINUE READINGFITNESS Every 90secs for 8 sets: 2 Front Squats + 1 Thruster (Increasing) For Time: Row 1000m 60 Wall Balls 30 Pull Ups PERFORMANCE Pause Back Squat 3-3-3-3 Across (10-7-5-5 Warm up sets) Complete as many reps as possible in 13 minutes of: 15 Power Cleans 60/40 20 Front Squats 60/40 100 Double Unders Post […]
CONTINUE READINGFitness Back Squat 10-10-10-10 Complete as many reps as possible in 13 minutes of: 6 Thrusters 35/25 6 Pull Ups 25 Double Unders 9 Thrusters 35/25 9 Pull Ups 25 Double Unders 12 Thrusters 35/25 12 Pull Ups 25 Double Unders Performance Back Squat 10-10-10-10 Good Mornings 3×10 21-15-9 for time of: Overhead Squats 60/40 […]
CONTINUE READINGFitness Pause Front Squat 3-3-3-3-3 Across For Time: 750 Row –Then— 21-15-9 of: Pull Ups Burpees Performance Hang Squat Clean 5×3 Push Press 10×3 @3RM Strict Press Complete 3 rounds for time of: 18 Deadlifts 100/70 18 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness Every 2 minutes for 14 minutes perform 5 Thrusters Increasing in Weight Complete 10 rounds for time of: 6 Pull Ups 9 Box Jumps 12 Walking Lunges Performance Front Squat 1RM Strict Press 5RM 5 rounds for time of: 200m Run 12 Thrusters 45/30 12 Ring Dips Rx+ 6 Muscle Ups Post load and […]
CONTINUE READING“Partner Saturday” For Time: 800m Run 100 Dumbbell Snatch 25/15 75 Pull Ups 50 Sumo Deadlift High Pull 45/30 25 Dumbbell Burpee Box Step Over 25/15 Rx+ Chest to Bar Post time to comments.
CONTINUE READINGFitness Deadlift 5-5-5 Increasing 3-3-3 Across For Time: 1000m Row 75 Kettlebell Swings 24/16 50 Box Jumps Performance Build to a heavy 3 Strict Press + 3 Push Press Then Max rep Push Press of the weight of complex Weighted Pull Ups 5×3 For Time: Buy in: 40 Kettlebell Swings 32/24 21-15-9 of: Hang Power […]
CONTINUE READING