FITNESS For Time: 600m Run 30 Push Press 60/40 50 Deadlifts 60/40 90 Wall Balls 600m Run PERFORMANCE Muscle Clean 3×3 Clean and Jerk 5×3@80% High Hang Snatch 4×3@60% Hang Clean Pull 3×5@95% Post load and scores to the whiteboard.
CONTINUE READING“From July 8th 2016” FITNESS Push Press Build to a heavy 3 reps Then 3×8 Single Arm Dumbbell Row Complete 5 rounds for time of: 300m Run 9 Thrusters 40/30 6 Lateral Burpees PERFORMANCE Overhead Squat 2-2-2-2-2 @75% Then Close Grip Bench Press 3-3-3 @75% 21-15-9 for time of: Lateral Box Jumps Deadlifts 90/60 Ring […]
CONTINUE READINGFITNESS Deadlift Every 2 minutes for 6 sets, 5 reps increasing in weight Complete as many rounds as possible in 12 minutes of: 6 Sumo Deadlift High Pulls 40/30 8 Butterfly Sit Ups 10 Push Press 40/30 30 Double Unders PERFORMANCE Every 2 minutes for 7 sets of: 2 Power Clean + 1 Squat Clean […]
CONTINUE READINGFITNESS 3 sets of: 10 Strict Press + 100m Farmers Carry (UB Heavy) For Time: 60 Walking Lunges –then– 3 rounds of: 15 Lateral Burpees 15 Hang Power Cleans 40/30 PERFORMANCE 6 sets of: (Increasing) 2 Push Press + 2 Push Jerk 12 minute ladder of: 30 Double Unders 2 Hang Power Snatch 50/35 2 […]
CONTINUE READING“Testing Week” FITNESS AND PERFORMANCE “Fight Gone Bad” Complete 3 rounds of: Wall Ball SDHP 35/25 Box Jump Push Press 35/25 Row (Calories) Rest 1 minute between rounds. Post scores to the whiteboard.
CONTINUE READING“Testing Week” FITNESS AND PERFORMANCE 15 minutes to find a 1RM Power Clean 3 minute transition 13 minutes to find a 1RM Push Press 3 minute transition 1km Row for time Post load and scores to the whiteboard.
CONTINUE READINGFITNESS EMOM for 12 minutes: 3 Push Jerks (Across) Complete as many reps of the 13 minute ladder of: 10 Deadlifts 60/40 15 Butterfly Sit Ups 15 Air Squats 15 Deadlifts 60/40 30 Butterfly Sit Ups 30 Air Squats 20 Deadlifts 60/40 45 Butterfly Sit Ups 45 Air Squats…and so on PERFORMANCE Push Press 3-3-3-3-3 […]
CONTINUE READINGFITNESS 5 sets of: 10 Back Rack Lunges + 20sec Hollow Body Hold/10 Hollow Rocks Complete as many rounds as possible in 15 minutes of: 400m Run 50 Double Unders 15 Shoulder to Overhead 35/25 PERFORMANCE Split Squat 10-10-10-10-10 Push Press 1-1-1-1-1 Increasing Complete 3 rounds for time of: 400m Run 20 Shoulder to Overhead […]
CONTINUE READINGFITNESS 5 sets of: 6 Bench Press + 3 Strict Pull Ups For Time: 30 Shoulder to Overhead 35/25 30 Kettlebell Swings 24/16 30 Front Squats 35/25 30 Kettlebell Swings 24/16 30 Hang Power Cleans 35/25 30 Kettlebell Swings 24/16 PERFORMANCE 3RM 2” Deficit Deadlift Overhead Squat 3×5 3 rounds for time of: 10 Push […]
CONTINUE READINGFITNESS Every 2 minutes for 5 sets: 3 Strict Press + 3 Push Press (Increasing) Complete as many rounds as possible in 14 minutes of: 15 Box Jumps 12 Dumbbell Snatch 20/12.5 9 Burpees PERFORMANCE Weighted Pull Ups 6×3 Strict Press 3 x Max Reps @90% of weight used last week Complete 3 rounds for […]
CONTINUE READING