FITNESS Complete 3 rounds for time of: 800m Run 50 Wall Balls 25 Pull Ups PERFORMANCE Tall Snatch 3×3 Snatch Build to a 1RM Post load and scores to the whiteboard.
CONTINUE READING“Partner Saturdays” Complete as many rounds as possible in 18 minutes of: 400m Partner Run 50 Air Squats 40 Push Ups 30 Pull Ups Post score to comments.
CONTINUE READING“Testing Week” FITNESS AND PERFORMANCE 15 minutes to find a 1RM Power Snatch –3min transition– Max Rep Strict Pull Up –2mins rest– Max Strict HSPU in 90secs or Max Kipping HSPU in 90secs Or Max Push Ups in 90sec –2min transition– 800m Time Trial (8min Cap) –3min transition– EMOM for as long as possible: 0:00 […]
CONTINUE READING“Testing Week” FITNESS AND PERFORMANCE Deadlift 18 minutes to find a 3RM “Helen” (15min Cap) 3 rounds for time of: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups Post load and scores to the whiteboard.
CONTINUE READING“Partner Saturdays” Complete 3 x 6 minute rounds of: 600m Run-400m Run-200m Run Then AMRAP of 21-15-9 of: Wall Balls Box Jump Overs Each 6 minute round will start with a buy in run. First round 600m, second 400m and third 200m. You will complete as many rounds of 21-15-9 and continue where you left […]
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 READING“Partner Saturday” For Time: 400m Run 40 Burpees 10 Power Cleans 60/40 150 Double Unders 30 Burpees 20 Power Cleans 60/40 400m Run 20 Burpees 30 Power Cleans 60/40 150 Double Unders 10 Burpees 40 Power Cleans 60/40 400m Run Post scores to comments.
CONTINUE READINGFITNESS Regional 2017 Event 1 (Without Vest) For Time: 1200m Run –then— 12 rounds of: 4 Strict Handstand Push Ups 8 Chest to Bar Pull Ups 12 Squats (25 minute Cap) 70-100 Banded Pull Aparts PERFORMANCE BTN Press in Clean 5-4-3 Clean and Jerk 3@75% (3@80%, 2@85%)x3 Halting Clean Pull 4×5@105% Post load and scores […]
CONTINUE READINGFitness Complete 3 rounds for time of: 30 Kettlebell Swings 24/16 30 Wall Balls 600m Run Performance Press in Snatch 5-4-3 Snatch 3@75% 3@80% (3×3@80%+ Increase over the sets) Halting Snatch Pull 4×5@105% Post load and scores to the whiteboard.
CONTINUE READING“Partner Saturdays” 9 minute AMRAP of: 200m Partner Run 15 Kettlebell Swings 24/16 12 Thrusters 30/20 Rest 1 minute 6 minute AMRAP of: 10 Dumbbell Box Step Overs 25/15 100m Farmers Carry 25/15 Rest 1 minute 3 minute AMRAP of: Bar Facing Burpees Post scores to comments.
CONTINUE READING