Fitness 5 Sets of: 5 Seated Dumbbell Press + 20sec Bar Hang Complete 3 rounds for time of: 32 Double Unders 16 Push Press 50/35 16 Lateral Burpee Performance Strict Press (Reset) 5-5-5-5-5 Across For Time: Buy in: 400m Farmers Carry 25/15 -then- 3 rounds of: 9 Power Snatches 50/35 15 Strict Ring Dips Post […]
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 Push Press 3-3-3-3-3 Increasing Complete as many rounds as possible in 12 minutes of: 15 Kettlebell Swings 24/16 10 Dumbbell Box Step Overs 20/12.5 30 Double Unders Performance 4 sets of: 2 Push Press + 2 Push Jerk (Increasing) Complete as many rounds as possible in 11 minutes of: 12 Box Jumps 8 Deadlifts […]
CONTINUE READINGFitness 4 Sets of: 8 Dumbbell Push Press + 8 Reverse Dumbbell Lunges Complete 6 rounds for time of: 150m Sandbag Run 12 Pull Ups 10 Push Ups Performance Push Press TNG 3-3-3-3 Across Complete as many reps as possible in 5 minutes of: 9 Thrusters 45/32.5 9 Toes to Bar Rest 1 minute Complete […]
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 5 Sets: 1st Minute: 6 Push Press 2nd Minute: 8 Ring Rows 3rd Minute: 20-30 Double Unders 21-18-15-12-9-6-3 for time of: Dumbbell Lunges 15/10 Butterfly Sit Ups Performance Push Jerk 3-3-3-3 Across Complete as many rounds as possible in 10 minutes of: 5 Deadlift 100/70 10 Bar Facing Burpees 15 Wall Balls Post load […]
CONTINUE READINGFitness Skill: Kipping Pull Up Technique For Time: 50 Kettlebell Swings 24/16 30 Thrusters 42.5/30 40 Kettlebell Swings 24/16 20 Thrusters 42.5/30 30 Kettlebell Swings 24/16 10 Thrusters 42.5/30 Performance Push Press 5RM For Time: (10min Cap) 150 Double Unders 40 Thrusters 42.5/30 30 Lateral Burpees 20 Muscle Ups Post load and scores to the […]
CONTINUE READINGFitness Push Press 10-10-10-10 Complete as many rounds as possible in 12 minutes of: 5 Hang Power Cleans 50/35 10 Front Squats 50/35 15 Burpees Performance Push Jerk 5RM Complete as many rounds as possible in 10 minutes of: 30 Double Unders 3 Squat Cleans 60/40 3 Ring Dips 30 Double Unders 6 Squat Cleans […]
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 Push Press 5-5-5-5-5 21-15-9-3 Thrusters 42.5/30 Bar Facing Burpees 150m Farmers Carry 25/15 Performance Push Press 2-2-2-2-2-2 Increasing Complete as many rounds as possible in 10 minutes of: 10 Deadlifts 60/40 10 Shoulder to Overhead 60/40 10 Lateral Burpees Post load and scores to the whiteboard.
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