FITNESS 5 Sets: 6 Seated Strict Press + 20-30sec Bar Hang Complete 4 rounds for time of: 10 Deadlift 60/40 15 Lateral Burpees 30 Walking Lunges PERFORMANCE Clean 3@70% 3@75% 3@80 –then— Every 30secs for 7 sets 1@85% Complete as many rounds as possible in 12 minutes of: 12 Box Jumps 12 Push Press 52.5/35 […]
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 EMOM for 10 minutes: Even: 5 Push Press Odd: 5 Strict Pull Up/8 Ring Rows Complete 3 rounds of: 15 Toes to Bar 20 Box Jump Overs 25 Kettlebell Swings 24/16 Rest 1 minute Performance Deadlift 7RM @ 2inch Deficit 3×3 minute AMRAPs of: 5 Power Cleans 80/50 10 Chest to Bar Pull Ups […]
CONTINUE READINGFitness Push Jerk 3-3-3-3-3-3 Increasing (Technique) Complete as many rounds as possible in 14 minutes of: 40 Double Unders 20 Kettlebell Swings 24/16 10 Hang Power Clean and Jerk 40/27.5 Performance Push Press 3-3-3-3-3-3 Across Complete 3 rounds for time of: 15 Shoulder to Overhead 60/40 15 Chest to Bar Pull Ups 70 Double Unders […]
CONTINUE READINGFitness Push Press 5-5-5-5-5-5 Across Rest 1 minute Complete 4 rounds for time of: 25 Wall Balls 15 Pull Ups Performance Deadlift 10-5-5-5-3 Increasing -then- Max rep singles with a weight slightly heavier than the 3. “Randy” 75 Power Snatches 35/25 Post load and scores to the whiteboard.
CONTINUE READINGFitness EMOM for 10 minutes: 3 Push Press Complete as many rounds as possible in 13 minutes of: 10 Thrusters 30/20 12 Toes to Bar 24 Double Unders Performance Push Press 3-3-3-3-3-3 Across Rest 1 minute between sets For Time: 100 Double Unders 12 Clean and Jerk 70/45 30 Pistols 75 Double Unders 9 Clean […]
CONTINUE READINGAnzac Day WOD – 8am Only “Marks” 3 rounds for time of: 21 Pull Ups 15 Push Press 60/30 9 Deadlifts 100/60 400m Run In teams of 3, the workout format will be discussed in the brief….. Post time to comments.
CONTINUE READINGFitness 4 Sets: 8 Flat Dumbbell Press + 8 Single Arm Dumbbell Row For Time: Buy in: 40cal Row –Then— 2 rounds of: 15 Push Press 40/30 25 Burpees 50 Walking Lunges Performance Strict Pull Ups 4×5 Bent Over Row 4×5 Complete as many rounds as possible in 13 minutes of: 3 Ring Muscle Ups […]
CONTINUE READINGFitness Every 2 minutes for 5 sets: 8 Push Press Across For Time: 15-12-9-6-15 of: Front Rack Lunges 50/35 Pull Ups 40 Double Unders after each round Performance 5 Sets of: 2 Push Press + 3 Push Jerk increasing Complete 5 rounds for time of: 2 Rope Climbs 15ft 15 Toes to Bars 5 Front […]
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 17 minutes of: 15 Box Jumps 15 Push Press 50/35 15 Hang Power Cleans 50/35 Run 400m every 3 rounds. Post score to comments.
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