Fitness Dumbbell Bench Press 6-6-6-6-6 For Time: Row 1000m 50 Thrusters 20/15 30 Bar Facing Burpees Performance 5 Sets of: 3 Press (Increasing) or 3 Strict HSPU (Deficit optional) + 5 Strict Pull Ups For Time: 15-12-9-6-9-12-15 Dumbbell Thrusters 25/15 Burpees Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Rack Lunges 16-16-16-16 For Time: 21 Deadlifts 70/45 21 Toes to Bar 50 Double Unders 15 Deadlifts 70/45 15 Toes to Bar 75 Double Unders 9 Deadlifts 70/45 9 Toes to Bar 100 Double Unders Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 12 Bar Muscle Ups 24 Kettlebell Swings 32/24 36 […]
CONTINUE READINGFitness 4 sets: 10 Dumbbell Bench Press + 15 V Ups For Time: 400m Run 15 Thrusters 42.5/30 15 Burpee Pull Ups 400m Run 12 Thrusters 42.5/30 12 Burpee Pull Ups 400m Run 9 Thrusters 42.5/30 9 Burpee Pull Ups Performance Floor Press 5-5-5-5-5 Increasing Complete 3 rounds for time of: 15 Box Jumps 30/24 […]
CONTINUE READINGFront Squat 1RM (16min cap) “Fran” 21-15-9 for time of: Thrusters 42.5/30 Pull Ups Post load and time to the whiteboard.
CONTINUE READINGFitness Strict Press 3-3-3-3-3-3 15-12-9-6-3 of: Box Jumps Toes to Bar Thrusters 42.5/30 Performance Strict Pull Ups 5-5-5-5-5 Complete as round as possibe in 14 minutes of: 20 Air Squats 15 Hand Release Push Ups 10 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness Skill: Kipping Pull Up Technique For Time: 50 Kettlebell Swings 24/16 30 Thrusters 42.5/30 40 Kettlebell Swings 24/16 20 Thrusters 42.5/30 30 Kettlebell Swings 24/16 10 Thrusters 42.5/30 Performance Push Press 5RM For Time: (10min Cap) 150 Double Unders 40 Thrusters 42.5/30 30 Lateral Burpees 20 Muscle Ups Post load and scores to the […]
CONTINUE READINGFitness 4 sets: 20m Dumbbell Lunge (No pausing inside 10m) For Time: 500m Run then 2 Ground to Overhead 50/35 5 Box Jump Overs 4 Ground to Overhead 50/35 10 Box Jump Overs 6 Ground to Overhead 50/35 15 Box Jump Overs 8 Ground to Overhead 50/35 20 Box Jump Overs 10 Ground to Overhead […]
CONTINUE READINGFitness Push Press 5-5-5-5-5 21-15-9-3 Thrusters 42.5/30 Bar Facing Burpees 150m Farmers Carry 25/15 Performance Push Press 2-2-2-2-2-2 Increasing Complete as many rounds as possible in 10 minutes of: 10 Deadlifts 60/40 10 Shoulder to Overhead 60/40 10 Lateral Burpees Post load and scores to the whiteboard.
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Technique Complete as many rounds as possible in 15 minutes: 12 Kettlebell Swings 24/16 10 Box Jumps 8 Pull Ups 6 Push Ups Performance Overhead Squat Build to a 3RM Complete as many rounds as possible in 10 minutes of: 10 Thrusters 50/35 5 Ring Muscle Ups Post load […]
CONTINUE READINGFitness Push Press 10-8-6-4-2 For Time: 300m Run 21 Thrusters 42.5/30 21 Wall Balls 300m Run 15 Thrusters 42.5/30 15 Wall Balls 300m Run 9 Thrusters 42.5/30 9 Wall Balls 300m Run Performance Push Press 10RM For Time: 500m Run Then 9-6-3 of: Muscle Ups Thrusters 70/45 then 500m Run Post load and scores to […]
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