Fitness Deadlift 6-6-6-6-6 (Increase) For Time: 50 Cal Row 40 Butterfly Sit Ups 30 Dumbbell Snatches 20/12.5 20 Front Squats 50/35 Performance Push Jerk TNG 5-5-5-5 For Time: 12 Ring Muscle Ups 10 Hang Clean and Jerk 60/42.5 9 Ring Muscle Ups 10 Hang Clean and Jerk 60/42.5 6 Ring Muscle Ups 10 Hang Clean […]
CONTINUE READINGFitness Front Squat 3-3-3-3 (2sec Pause) Complete 3 rounds of: 21 Cal Row 9 Toes to Bar 15 Push Ups 21 Air Squats Rest 1 minute Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 4 rounds of: 9 Toes to Bar 15 Hand Release Push Ups 21 Overhead Walking Lunges 20/10 Post load and scores […]
CONTINUE READINGFitness Seated Press 5-5-5-5-5 For Time: Row 1000m 40 Overhead Squats 30/20 30 Bar Facing Burpees Performance Power Snatch 3-3-3-3-3 TNG Across (Technique) Complete 2 rounds for time of: 40 Box Jumps 20 Dumbbell Snatches 30/20 10 Bar Muscle Ups Post load and scores to the whiteboard
CONTINUE READING“Partner Saturdays” In teams of 3 For Time: Row 1200m –Then– 5 rounds of: 18 Kettlebell Swings 24/16 14 Dumbbell Lunges 25/15 200m Run Post scores to comments.
CONTINUE READING“Test Week” 1RM Power Clean (15min Cap) 3 minute transition 1RM Push Press (13min Cap) 3 minute transition 1km Row for time Post load and scores to the whiteboard.
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 17 minutes of: Buy in: 1200m Row –then– 50 Double Unders 20 Box Jumps 15 Power Cleans 60/40 10 Front Rack Lunges 60/40 Post rounds to comments.
CONTINUE READINGFitness 4 sets: 5 Back Squats + 8 Single Arm Dumbbell Row Complete 3 rounds for time of: Row 500m 200m Farmers Carry 20/15 Performance Front Squat 2×5@80-85% 3×3@85-90% Complete as many reps as possible in 10 minutes of: 200m Kettlebell Carry 32/24 4 Power Cleans 50/35 4 Shoulder to Overhead 50/35 200m Kettlebell Carry […]
CONTINUE READINGFitness Push Jerk 5-5-5-5-5 Across (Technique) Complete as many reps as possible in 12 minutes of: 30 Double Unders 4 Pull Ups 4 Dumbbell Push Press 15/10 30 Double Unders 8 Pull Ups 8 Dumbbell Push Press 15/10 30 Double Unders 12 Pull Ups 12 Dumbbell Push Press 15/10…etc Performance Bench Press 15 minutes to […]
CONTINUE READINGFitness Front Squat Every 90secs for 6 sets complete 5 reps increasing in weight For Time: 50 Cal Row 20 Wall Balls 30 Dumbbell Snatches 20/12.5 40 Butterfly Sit Ups 50 Wall Balls Performance Back Squat 2×5@80-85% 3×3@85-90% For Time: 50 Pull ups 90 Wall Balls 40 Pull Ups Post load and scores to the […]
CONTINUE READINGFitness Bench Press 10-8-6-4-2 Complete 4 rounds for time of: 300m Row 15 Push Press 40/25 15 Kettlebell Swings 24/16 Rest 1 minute Performance Press 3×3 @85% 2×2@90% For Time: 15-12-9 Hang Power Clean 70/45 Toes to Bar Then 12-9-6 Shoulder to Overhead 70/45 Kettlebell Swing 32/24 Post load and scores to the whiteboard.
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