Fitness 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 […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10-20sec Ring Dip Hold (Top) Complete 5 rounds for time of: 10 Pull Ups 15 Hand Release Push Ups 20 Air Squats Performance Push Jerk 10RM Complete 3 rounds of: 400m Run 15 Box Jumps Overs 10 Front Squats 60/40 Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets of: 10 Dumbbell Push Press + 10-30 Double Under practice Rest 90secs “The Chief” Max rounds in 3 minutes. 3 Power Cleans 60/42.5 6 Push Ups 9 Air Squats Repeat for 5 cycles with 1 minute rest between rounds. Performance Push Jerk Build to a heavy single “The Chief” Max rounds in […]
CONTINUE READINGFitness Every 2 minutes for 5 sets 8 Dumbbell Bench Press + 5 Pull Ups Complete 3 rounds of: 15 Front Squats 50/30 10 Lateral Burpees 500m Run Performance Push Jerk 2-2-2-2-2-2 @ 85%+ Complete 7 rounds for time of: 7 Hang Power Clean 60/40 7 Back Squats 60/40 30 Double Unders Post load and […]
CONTINUE READINGPush Jerk 1-1-1-1-1 (Increasing) Seated Dumbbell Press 5-5-5-5 (Increasing) For Time: 45 Chest to Bar Pull Ups then 4 rounds of: 9 Squat Cleans 60/40 12 Bar Facing Burpees Post load and time to the whiteboard.
CONTINUE READINGPush Press + 2 Push Jerk 1-1-1-1-1 Complete as many rounds as possible in 14 minutes of: 20 Burpees 10 Pistols 10 Hang Power Snatches 60/40 Post load and rounds to the whiteboard.
CONTINUE READINGPush Jerk Every 2 minutes for 12 minutes 2 reps. (Pause in the catch) Increasing Front Squat 4 x 2 (Pause 4 secs) Increasing 2 Rounds of: 21-15-9 Thrusters 42.5/30 Pull Ups Post load and rounds to the whiteboard.
CONTINUE READINGPush Jerk 5@75%, 3@85%, 1+@95% Complete 4 rounds for time of: 5 Muscle Ups 8 Power Snatches 60/40 10 Box Jump Overs Post load and time to the whiteboard
CONTINUE READINGPush Jerk 5@75%, 3@85%, 1+@95% For Time: 30 Overhead Squats 60/40 35 Kettlebell Swings 24/16 30 Pull Ups Post load and time to the whiteboard.
CONTINUE READINGPush Jerk 5@75%, 3@85%, 1+@95% 21-15-9 for time of: Thrusters 60/40 Toes to Bar Post load and time to the whiteboard.
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