Fitness Every 2 minutes for 8 minutes: 10 Back Rack Reverse Lunges Complete as many rounds as possible in 15 minutes of: 10 Shoulder to Overhead 50/35 20 Butterfly Sit Ups 30 Air Squats 40 Double Unders Performance Back Squat 1-1-1 @95% Then Banded Pull Throughs 4×8 Complete 4 rounds for time of: 50 Double […]
CONTINUE READINGFitness Deadlift 5-5-5-5-5 Across Tabata Mash Up of: Push Press 45/30 Dumbbell Box Step Overs 20inch 15/10 Kettlebell Swings 24/16 Performance Back Squat 2-2-2 @90% then Pendlay Row 3×5 For Time: 500m Row 30 Kettlebell Swings 24/16 30 Shoulder to Overhead 65/42.5 30 Kettlebell Swings 24/16 30 Front Squats 65/42.5 Post load and scores to […]
CONTINUE READINGFitness Complete as many rounds as possible in 20 minutes of: 350m Run 6 Shoulder to Overhead @75% 12 Burpee Box Jumps 18 Kettlebell Swings 32/24 Performance Primer: Tall Clean 3 x 3 Clean and Jerk 5 x 2 Hang Snatch 4 x 3 (Light) Clean Pull 3 x 3 Post load and scores to […]
CONTINUE READINGFitness Deadlift 3-3-3-3-3 Across Complete as many rounds as possible in 14 minutes of: 150m Dumbbell Farmers Carry 20/15 40 Double Unders 30 Butterfly Sit Ups 20 Push Press 35/25 Performance Back Squat 2-2-2-2-2 @ 85% then Strict Pull Ups 3×5 Complete as many reps of the 12 minute ladder: 150m Kettlebell Carry 32/24 6 […]
CONTINUE READINGFitness Pause Front Squats 3-3-3-3-3 2sec Pause Complete as many rounds as possible in 12 minutes of: 15 Toes to Bar 12 Shoulder to Overhead 45/30 9 Hang Power Clean 45/30 Performance Pause Front Squat + Front Squat 70% x (1+1) x 5 then Strict Pull Ups 3×5 (weighted if possible) Complete 3 rounds for […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 17 minutes of: 500m Partner Run 3 Power Cleans 60/40 3 Shoulder to Overhead 60/40 6 Power Cleans 60/40 6 Shoulder to Overhead 60/40 9 Power Cleans 60/40 9 Shoulder to Overhead 60/40 Each partner will complete the round of 3s, 6s and 9s, before continuing […]
CONTINUE READINGFitness Deadlift Every 2 minutes for 5 sets perform 6 reps Complete 3 rounds for time of: 400m Run 12 Shoulder to Overhead 45/32.5 8 Overhead Squats 45/32.5 Performance Back Rack Lunges 10-10-10-10 Complete 3 rounds for time of: 400m Run 21 Handstand Push Ups 7 Hang Snatch 60/40 Post load and scores to the […]
CONTINUE READINGFitness Push Press 8-8-8-8-8 Across Rest 90secs For Time: 500m Row 26 Overhead Plate Lunges 15/10 52 Kettlebell Swings 24/16 26 Overhead Plate Lunges 15/10 500m Run Performance Press 5-5-5-5 Across Complete 6 rounds for time of: 15 Wall Balls 10 Deadlift 70/45 5 Shoulder to Overhead 70/45 Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 sets: 8 Dumbbell Push Press + 8 Single Arm Dumbbell Row Rest 1 minute Complete as many rounds as possible in 14 minutes of: 18 Kettlebell Swings 24/16 45 Double Unders 9 Shoulder to Overhead 50/35 Performance Power Snatch EMOM for 10 minutes 2 reps Complete as many rounds as possible in 10 […]
CONTINUE READINGFitness Back Rack Reverse Lunge 10-10-10 -10 Complete 7 rounds for time of: 12 Air Squats 9 Push Ups 6 Toes to Bar Performance Thruster 5-5-5-5 Increase For Time: 21 Shoulder to Overhead 60/40 9 Muscle Ups 15 Shoulder to Overhead 60/40 7 Muscle Ups 9 Shoulder to Overhead 60/40 5 Muscle Ups Post load […]
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