“The Ghost” Complete 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets of: 5 Strict Pulls + 30 Double Unders In 12 minutes: Buy in: 50 Cal Row Then as many rounds as of: 6 Hand Release Push Ups 8 V Ups 10 Overhead Squats 35/25 Performance Push Jerk TNG 5-5-5-5 For Time: 40 Pistol Squats 30 Deadlifts 120/85 40 Handstand Push Ups Post […]
CONTINUE READINGFor Time: 1000m Row 800m Run 50 Burpees 40 Dumbbell Thrusters 20/12.5 Post time to the whiteboard.
CONTINUE READINGFitness 4 sets of: 5 Strict Pull Ups + 8 Ring Push Ups For Time: 40cal Row -then- 21-15-9 of: Deadlifts 60/40 Burpee Box Jumps Performance Bench Press 2-2-2-2 Increasing Complete as many reps as possible in 11 minutes of: 3 Box Jumps 3 Dumbbell Snatch 30/20 6 Box Jumps 6 Dumbbell Snatch 30/20 9 […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Technique For Time: Row 500m 40 Wall Balls 40 Burpees 40 Wall Balls Row 500m Performance Overhead Squat 3-3-3-3 Across Complete 3 rounds for time of: 20 Pistol Squats 7 Muscle Ups 9 Hang Clean and Jerk 60/40 Post load and scores to the whiteboard.
CONTINUE READINGFor Time: 50 Cal Row –then– 5 rounds of: 15 Box Jumps 10 Deadlifts 80/50 6 Front Squats 80/50 Post time to the whiteboard.
CONTINUE READINGFitness Back Squat 3-3-3-3-3-3 Increasing For Time: 500m Row –then– 3 rounds of: 15 Box Jumps 15 Sumo Deadlift High Pull 45/30 –then– 500m Plate Carry 15/10 Performance Deadlift 2-2-2-2-2 Increasing (Reset) For Time: 30 Bar Facing Burpees 15 Hang Snatch 45/30 20 Bar Facing Burpees 10 Hang Snatch 45/30 10 Bar Facing Burpees 5 […]
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 4 sets of: 8 Dumbbell Push Press + 30 sec Hollow Body Hold For Time: 1000m Row 50 Lunges 40 Burpees 30 Dumbbell Snatch 20/12.5 Performance Press 1-1-1-1-1 Increasing Complete as many rounds as possible in 12 minutes of: 30 Double Unders 9 Chest to Bars 3 Snatch 70/45 Post load and scores to […]
CONTINUE READINGFitness Back Squat 6-6-6-6-6 Complete as many rounds as possible in 14 minutes of: Row 250m 10 Ground to Overhead 45/30 50 Double Unders Performance Back Squat 3@80% 2@85% 1@90% 1@95% Complete 3 rounds of: 10 Clean and Jerk 60/40 2 Rope Climbs 20/15ft 10 Overhead Squat 60/40 2 Rope Climbs 20/15ft Post load and […]
CONTINUE READING