Fitness 4 sets: 5 Seated Dumbbell Press + 10 Ring Rows 5 rounds of: 40secs on 20secs off Overhead Plate Lunges 15/10 Push Ups Box Jumps Overs Performance Press 5-4-3-2-1 For Time: 90 Kettlebell Swings 24/16 30 Squat Cleans 50/35 90 Double Unders Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat EMOM for 10 minutes 3 reps (Heavier than last time) Complete as many rounds as possible in 15 minutes of: 30 Double Unders 5 Pull Ups 10 Push Ups 15 Air Squats Performance Front Squat 3@80% 2@85% 1@90% 1@95% 1@95%+ Complete as many rounds as possible in 12 minutes of: 20 Wall […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 10 Push Ups Complete 4 rounds for time of: 50 Double Unders 16 Dumbbell Snatch 20/12.5 14 V Ups or H Ups Performance Power Clean + Hang Power Clean 2-2-2-2-2 Increasing (Reset) For Time: 3 rounds of: 6 Overhead Squats 65/42.5 3 Muscle Ups Then 3 rounds […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Technique Complete as many rounds as possible in 15 minutes: 12 Kettlebell Swings 24/16 10 Box Jumps 8 Pull Ups 6 Push Ups Performance Overhead Squat Build to a 3RM Complete as many rounds as possible in 10 minutes of: 10 Thrusters 50/35 5 Ring Muscle Ups Post load […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 18 minutes of: 150m Medball Sprint 3-6-9-12 of: Pull Ups Push Ups Overhead Lunges 20/15 One partner will complete a whole round of 3s before the next partner will also complete a round of 3s. Once the 3s are completed they will move to the 6s […]
CONTINUE READINGFitness 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 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 4 sets of: 8 Dumbbell Press Rest 60secs 8 Ring Rows Rest 60secs Tabata Mash Up: Box Jumps Push Ups Sit Ups Performance Every 90secs for 8 sets: Across Snatch + Hang Snatch For Time: 20 Strict Handstand Push Ups 50 Kettlebell Swings 24/16 25 Overhead Squats 60/40 50 Kettlebell Swings 24/16 20 Strict […]
CONTINUE READINGBack Squats 10-10-10-10 Across 90 secs rest between sets Complete as many rounds as possible in 15 minutes: 500m Run 15 Air Squats 10 Push Ups 5 Pull Ups Post load and rounds to the whiteboard.
CONTINUE READINGPartner WOD Complete as many rounds in 18 minutes of: 20 Burpees 15 Sit Ups 10 Push Ups 150m Farmers carry every 3 minutes. Post total rounds to comments.
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