HAPPY AUSTRALIA DAY In teams of 4: 8 minutes to find a 2RM Thruster –2 minute transition then– Complete as many rounds as possible in 20 minutes of: Station 1: 18 Kettlebell Swings 24/16 Station 2: 10 Lateral Burpees Station 3: 15/12 Pull Ups Station 4: Rest One person working at each station. You must […]
CONTINUE READINGFitness Overhead Squat 6-6-6-6 Across AMRAP in 3 x 4 minute rounds of: 15 Sumo Deadlift High Pull 35/20 15 Thrusters 35/20 15 Toes to Bar Rest 1 minute Performance Overhead Squat 3-3-3-3 Increasing (2 sec Pause) For Time: Buy In: 30 Handstand Push ups 9 Squat Clean 70/50 5 Bar Muscle Ups 12 Squat […]
CONTINUE READINGFitness 16 minutes to find a 1RM Back Squat EMOM for as long as possible: (10min Cap) 1st minute 5 Burpees 1 Thruster 50/30 2nd minute 5 Burpees 2 Thruster 50/30 3rd minute 5 Burpees 3 Thruster 50/30 4th minute 5 Burpees 4 Thruster 50/30..etc Performance 16 minutes to find a 1RM Back Squat EMOM […]
CONTINUE READINGFitness Back Squat 3-3-3-3-3 (2sec pause in the bottom) Complete 4 rounds for time of: 16 Walking Lunges 20 Box Jump Overs 10 Ground to Overhead 45/30 Performance Back Squat 2×5@80-85% 3×3@85-90% Complete as many rounds as possible in 13 minutes of: 75 Double Unders 30 Kettlebell Swings 32/24 15 Thrusters 50/35 Post load and […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause in the bottom) For Time: 100 Double Unders –Then— 15-12-9-6 of: Thrusters 45/32.5 Lateral Burpees –Then— 100 Double Unders Performance Overhead Squat 3-3-3-3-3 (2sec Pause in the bottom) Complete as many reps as possible in 12 minutes of: 6 Thrusters 60/40 9 Toes to Bar 40 Double Unders 9 […]
CONTINUE READINGTesting Week 16 minutes to find a 1RM Front Squat “Fran” 21-15-9 for time of: Thruster 42.5/30 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets of: 8 Dumbbell Seated Press + 5 Strict Pull Ups For Time: Buy in: 50 Cal Row –Then– 15-12-9 of: Thrusters 42.5/30 Dumbbell Box Step Overs 20/12.5 Performance Push Press 3@75% 2@80% 1@85% 2×1@90% Complete as many reps as possible in 12 minute: 50 Double Unders 10 Overhead Squat 60/40 20 Ring […]
CONTINUE READINGFitness 5 sets of: 5 Back Squat + 8 Single Arm Dumbbell Row For Time: 500m Row 21 Thrusters 42.5/30 350m Kettlebell Carry 24/16 15 Thrusters 42.5/30 500m Run 9 Thrusters 42.5/30 Performance Front Squat 2-2-2 @90% –then– Strict Pull Ups or False Grip Ring Pull to sternum 3 x 5 Complete as many rounds […]
CONTINUE READINGFitness EMOM for 10 minutes: Even: 6 Strict Press Odd: 8 Bent Over Row Complete as many rounds as possible in 14 minutes of: 350m Run 12 Overhead Squats 35/25 10 Lateral Burpees Performance Push Jerk 3@75% 2@80% 3×1@85% For Time: 500m Run 21 Thrusters 50/35 15 Lateral Burpees 500m Run 15 Thrusters 50/35 12 […]
CONTINUE READINGFitness “Daniel” For Time: 50 Pull Ups 400m Run 21 Thruster 42.5/30 800m Run 21 Thruster 42.5/30 400m Run 50 Pull Ups Performance Primer – Muscle Snatch 3×3 Snatch 3×3 @75% 2×2 @80% Power Clean & Power Jerk (1+2)x4 @70% Snatch High Pull 5×3 @95% Post load and scores to the whiteboard.
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