FITNESS Push Jerk 3-3-3-3-3 Increasing Strict Pull Ups 3×5 Complete 6 rounds for time of: 15 Wall Balls 6 Power Cleans 45/30 12 Box Jump Overs PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Close Grip Bench Press 5×5 Strict Pull Ups 3×8 (weighted if possible) Complete as many rounds as possible in 12 minutes of: 200m Dumbbell Carry 20/10 20 Air Squats 20 Dumbbell Snatches 20/10 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 4 sets of: 6 Strict Press + 5 Strict Pull Ups/8 Inverted Row For Time: Buy in: 40 Dumbbell Snatches 20/12.5 –Then– 15 Pull Ups 400m Dumbbell Carry 20/12.5 15 Pull Ups 200m Farmers Carry 20/12.5 15 Pull Ups 400m Run PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to […]
CONTINUE READINGFITNESS EMOM for 10 minutes: Even: 8 Flat DB Press Odd: 6 Strict Pull Ups Complete 3 rounds for time of: 500m Row 25 Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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 Complete 3 rounds for time of: 21 […]
CONTINUE READINGFitness EMOM for 10 minutes: Even: 5 Push Press Odd: 5 Strict Pull Up/8 Ring Rows Complete 3 rounds of: 15 Toes to Bar 20 Box Jump Overs 25 Kettlebell Swings 24/16 Rest 1 minute Performance Deadlift 7RM @ 2inch Deficit 3×3 minute AMRAPs of: 5 Power Cleans 80/50 10 Chest to Bar Pull Ups […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 20sec Ring Dip Hold Complete as many rounds as possible in 14 minutes of: 15 Shoulder to Overhead 40/27.5 20 Air Squats 10 Power Cleans 40/27.5 Performance Back Squat 10-10-10-5-10-15 Complete as many rounds as possible in 15 minutes of: 30 Wall Balls 100m Farmers Walk 32/24 […]
CONTINUE READINGFitness 4 Sets: 8 Flat Dumbbell Press + 8 Single Arm Dumbbell Row For Time: Buy in: 40cal Row –Then— 2 rounds of: 15 Push Press 40/30 25 Burpees 50 Walking Lunges Performance Strict Pull Ups 4×5 Bent Over Row 4×5 Complete as many rounds as possible in 13 minutes of: 3 Ring Muscle Ups […]
CONTINUE READINGFitness 5 Sets 5 Strict Pull Ups + 20sec Ring Dip Hold Complete as many rounds as possible 14 minutes of: 5 Deficit Push Ups (Dumbbells) 7 Overhead Squats 35/25 9 Dumbbell Box Step Overs 15/10 Performance 5 Sets: 5 Bench Press + 5 Weighted Strict Pull Ups For Time: 50 Hang Power Cleans 60/40 […]
CONTINUE READINGFitness 5 sets of: 3 Strict Pull Ups + 20sec Ring Support Hold (Top) Complete as many rounds as possible in 12 minutes of: 5 Power Cleans 42.5/30 10 Thrusters 42.5/30 20 Kettlebell Swings 24/16 Performance 5 sets of: 5 Weighted Strict Pull Ups + 20secs Ring Support Hold (Top) Complete as many rounds as […]
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