Fitness 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: 20m Walking Front Rack Lunges 2 minutes Rest (Increasing) Complete 3 x 5 minutes rounds of: 12 Wall Balls 9 Shoulder to Overhead 45/30 6 Toes to Bar 1 minute rest between rounds Performance Front Squat 5@80% 3@85% 1@90% 2×1@93%+ Complete as 4 rounds for time of: 9 Shoulder to Overhead 75/45 […]
CONTINUE READINGFitness Front Squat 8-8-8-8 90secs rest between sets Complete 4 rounds of: 400m Row 12 Burpees 150m Farmers Carry 20/15 Rest 60secs Performance Back Squat 5@80% 3×3@85% 10-9-8-7-6-5-4-3-2-1 for time of: Deadlift 120/85 Shoulder to Overhead 70/45 Post loads and scores to the whiteboard
CONTINUE READINGComplete as many reps as possible in 17 minutes of: Buy in: 1000m Row Then 60 Double Unders 30 Shoulder to Overhead 45/30 20 Box Jump Overs Post total reps to the whiteboard.
CONTINUE READINGBack Squat 5 x 2 (Pause 4 secs) Increasing Complete as many rounds as possible in 13 minutes of: 12 Shoulder to Overhead 50/35 12 Box Jumps 9 Overhead Squats 50/35 9 Lateral Burpees Post load and rounds to the whiteboard.
CONTINUE READINGFront Squat 2×3@90%, 2×2@95% Banded Good Mornings 4×15 Complete 3 rounds of: 20 Dumbbell Snatch 30/20 12 Shoulder to Overhead 60/40 Post load and time to the whiteboard
CONTINUE READINGFront Squat 5×2 @ 90% Complete as many rounds as possible in 10 minutes of: 15 Box Jumps 12 Chest to Bar Pull Ups 9 Shoulder to Overhead 60/40 Post load and rounds to the whiteboard
CONTINUE READINGPress 5@75%, 3@85%, 1+@95% Complete 5 rounds for time of: 400m Run 9 Deadlifts 70/50 6 Hang Power Cleans 70/50 3 Shoulder to Overhead 70/50 Post load and time to the whiteboard
CONTINUE READINGFor Time: 10 Shoulder to Overhead 70/50 30 Kettlebell Swings 24/16 400m Run 10 Shoulder to Overhead 70/50 40 Kettlebell Swings 24/16 400m Run 10 Shoulder to Overhead 70/50 50 Kettlebell Swings 24/16 400m Run Post time to the whiteboard
CONTINUE READINGBack Squat 1X8@70%, 2X6@75%, 1X5@80% Complete as many rounds as possible in 15 minutes of: 6 Bar Muscle Ups 12 Shoulder to Overhead 60/40 18 Box Jumps Post load and rounds to the whiteboard.
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