“From July 8th 2016” FITNESS Push Press Build to a heavy 3 reps Then 3×8 Single Arm Dumbbell Row Complete 5 rounds for time of: 300m Run 9 Thrusters 40/30 6 Lateral Burpees PERFORMANCE Overhead Squat 2-2-2-2-2 @75% Then Close Grip Bench Press 3-3-3 @75% 21-15-9 for time of: Lateral Box Jumps Deadlifts 90/60 Ring […]
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 4 sets of: 8 Dumbbell Bench Press + 20sec Ring Dip Hold For Time: 800m Row 20 Thrusters 30/20 15 Dumbbell Box Step Overs 20/12.5 20 Thrusters 30/20 PERFORMANCE Overhead Squat 15 minutes to build to a 2RM Complete as many reps as possible in 12 minutes of: 30 Kettlebell Swings 24/16 20 Box […]
CONTINUE READINGTesting Week FITNESS 18 minutes to find a 1RM Back Squat Complete as many reps as possible in 12 minutes of: 6-9-12 of: Lateral Burpees Thrusters 35/25 –Then— 6-9-12 of: Lateral Burpees Thrusters 42.5/30 –Then— 6-9-12 of: Lateral Burpees Thrusters 50/35 PERFORMANCE 18 minutes to find a 1RM Back Squat Complete as many reps as […]
CONTINUE READING“Partner Saturday” For Time: 2km Partner Run 100 Thrusters 42.5/30 100 Sumo Deadlift High Pull 42.5/30 Partition the run and reps anyway how, as long as you complete the total run and total reps of each movement to finish the workout. Post score to comments.
CONTINUE READINGFitness Back Squat 10-10-10-10 Complete as many reps as possible in 13 minutes of: 6 Thrusters 35/25 6 Pull Ups 25 Double Unders 9 Thrusters 35/25 9 Pull Ups 25 Double Unders 12 Thrusters 35/25 12 Pull Ups 25 Double Unders Performance Back Squat 10-10-10-10 Good Mornings 3×10 21-15-9 for time of: Overhead Squats 60/40 […]
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 READINGFitness Every 2 minutes for 14 minutes perform 5 Thrusters Increasing in Weight Complete 10 rounds for time of: 6 Pull Ups 9 Box Jumps 12 Walking Lunges Performance Front Squat 1RM Strict Press 5RM 5 rounds for time of: 200m Run 12 Thrusters 45/30 12 Ring Dips Rx+ 6 Muscle Ups Post load and […]
CONTINUE READINGFitness For Time: Buy in: 800m Run –Then– 2 rounds of: 150 Double Unders 25 Pull Ups 30 Thrusters 35/25 RX+ Chest to Bar Pull Ups Performance Snatch Balance 5-4-3 Snatch 3@75% 2@80% 2@85% 4×1@90% Snatch Pull 4×2@115% Post load and scores to the whiteboard.
CONTINUE READINGFitness EMOM for 10 minutes: 3 Push Press Complete as many rounds as possible in 13 minutes of: 10 Thrusters 30/20 12 Toes to Bar 24 Double Unders Performance Push Press 3-3-3-3-3-3 Across Rest 1 minute between sets For Time: 100 Double Unders 12 Clean and Jerk 70/45 30 Pistols 75 Double Unders 9 Clean […]
CONTINUE READING