Fitness & Performance Deadlift 3-3-3-3-3 Increasing “Rahoi” Complete as many rounds as possible in 12 mins of: 12 Box Jumps, 24/20 6 Thrusters 42.5/30 6 Bar Facing Burpees Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat 15 minutes to build to a heavy double Complete 4 rounds for time of: 10 Pull Ups 15 Thrusters 30/20 200m Run Performance Front Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% For Time: 3 Legless Rope Climbs 15 Bar Facing Burpees 15 Hang Power Clean 70/45 2 Legless Rope Climbs 10 Bar Facing Burpees 10 […]
CONTINUE READINGFitness “Wood” 5 rounds for time of: 400m Run 10 Burpee Box Jumps 24/20 10 Sumo Deadlift High Pulls 42.5/30 10 Thrusters 42.5/30 Rest 1 min Performance BTN Jerk 3×3 Clean and Jerk 5×3 @80%+ Hang Power Snatch 4×2 @80% Clean Pull 5×3 @107% Post load and scores to the whiteboard.
CONTINUE READINGFitness For Time: Buy in: 400m 50 Double Unders 21 Thrusters 42.5/30 15 Lateral Burpees 100 Double Unders 21 Thrusters 42.5/30 15 Lateral Burpees 150 Double Unders 21 Thrusters 42.5/30 15 Lateral Burpees Performance Tall Snatch 3×3 Snatch 5×3 @80%+ Power Clean and Power Jerk 4×2 @80% Snatch Pull 5×3 @107% Post load and scores […]
CONTINUE READINGFitness 4 sets of: 8 Thrusters Rest 60secs 2 Wall Climbs Rest 60secs Complete 4 rounds for time of: 200m Run 12 Dumbbell Snatch 20/12.5 12 Burpees Performance Back Squat 2-2-2-2-2 @70% Complete 3 rounds for time of: 64 Double Unders 32 Kettlebell Swings 24/16 16 Front Rack Lunges 60/40 Banded Good Mornings 3 x […]
CONTINUE READINGFitness 5 sets of: 5 Supinated Grip Pull Ups + 30secs Supine Chinese Plank Hold Complete 3 rounds for time of: 20 Thrusters 30/20 12 Burpee Plate Jumps 300m Plate Carry 15/10 Performance Push Jerk 3-3-3-3-3 @75% For Time: 50 Cal Row 50 Deadlifts 90/60 50 Ring Dips 50 Wall Balls Post load and scores […]
CONTINUE READINGFitness For Time: 40 Thrusters 30/20 20 Burpee Box Jump Overs 15 Bar Muscle Ups 1km Run 15 Bar Muscle Ups 20 Burpee Box Jump Overs 40 Thrusters 30/20 Performance Snatch 20 minutes to find a heavy single Clean and Jerk 20 minutes to find a heavy single Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 Sets: 3 Strict Pull Ups + 8 Ring Push Ups Complete as many rounds as possible in 14 minutes of: 16 Plated Sit Ups 10/5 12 Thrusters 42.5/30 20m Walking Lunge Performance Overhead Squat 3@75% 2@80% 2@85% 3×1@90% Complete as many rounds as possible in 10 minutes of: 9 Muscle Ups 6 Power […]
CONTINUE READINGFitness Front Squat 3-3-3-3-3 2sec Pause (Heavier than last time) Complete 5 rounds for time of: 10 Push Ups 8 Pull Ups 6 Thrusters 45/32.5 4 Lateral Burpees Performance Back Squat 3-3-3-3 @85% then Good Mornings 3×8 Complete 3 rounds for time of: 10 Squat Cleans 60/40 15 Push Ups 20 Chest to Bar Pull […]
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 […]
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