Fitness 4 Sets of: 8 Dumbbell Push Press + 8 Reverse Dumbbell Lunges Complete 6 rounds for time of: 150m Sandbag Run 12 Pull Ups 10 Push Ups Performance Push Press TNG 3-3-3-3 Across Complete as many reps as possible in 5 minutes of: 9 Thrusters 45/32.5 9 Toes to Bar Rest 1 minute Complete […]
CONTINUE READINGFitness 4 Sets of: 10 Reverse Back Rack Lunges + 20-30sec Hollow Body Holds Complete as many rounds as possible in 12 minutes of: 400m Run 15 Shoulder to Overhead 45/30 Performance Back Squat Find a 5RM Complete as many rounds as possible in 12 minutes of: 12 Toes to Bar 9 Hang Power Clean […]
CONTINUE READINGFitness EMOM for 10 minutes: Odd: 8 Press Even: 30 Double Unders Complete 3 rounds for time of: 20 Front Rack Lunges 50/35 15 Toes to Bar 300m Run Performance Seated Press 2-2-2-2-2-2 Increasing Complete 3 rounds for time of: 14 Burpee Box Jumps 21 Kettlebell Swings 24/16 7 Clean and Jerks 70/50 Post load […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 18 minutes of: 400m Run 10 Toes to Bar 10 Air Squats 10 Push Press 50/35 Post rounds to comments.
CONTINUE READINGFitness 5 sets: 5 Press + 30 Double Unders Complete 3 rounds for time of: 400m Run 15 Sumo Deadlift High Pull 40/25 12 Thrusters 40/25 Performance Push Press 1-1-1-1-1-1-1 Across For Time: 50 Toes to Bar 50 Sumo Deadlift High Pull 50/32.5 50 Burpees Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Squat 8 sets of 5 reps Rest 60secs For Time: Row 500m 30 Air Squats 20 Push Ups 10 Toes to Bar Run 500m 30 Air Squats 20 Push Ups 10 Toes to Bar Row 500m 30 Air Squats 20 Push Ups 10 Toes to Bar Performance Back Squat 5@75% 3@80% 2@85% 1@90%+ […]
CONTINUE READINGPartner WOD Complete as many rounds as possible in 20 minutes of: 300m Partner Run 60 Deadlifts 80/50 40 Burpees 20 Toes to Bar 100 Double Unders Post rounds to the whiteboard.
CONTINUE READINGFitness Front Squat 6-6-6-6-6 Increasing 3 rounds for time of: 500m Run 30 Thrusters 20/15 Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 5 rounds for time of: 18 Wall Balls 12 Toes to Bar 6 Overhead Squats 65/42.5 Post load and times to the whiteboard.
CONTINUE READINGFitness 4 sets: 20m Walking Front Rack Lunges 2 minutes Rest (Increasing) Complete 3 x 5 minutes rounds of: 12 Wall Balls 9 Shoulder to Overhead 45/30 6 Toes to Bar 1 minute rest between rounds Performance Front Squat 5@80% 3@85% 1@90% 2×1@93%+ Complete as 4 rounds for time of: 9 Shoulder to Overhead 75/45 […]
CONTINUE READINGFitness Back Rack Lunges 4 x 10 Rest 90secs Complete as many rounds of the 12 minute ladder of: 3 Hand Release Push Ups 3 Toes to Bar 3 Ground to Overhead 45/30 6 Hand Release Push Ups 6 Toes to Bar 6 Ground to Overhead 45/30 9 Hand Release Push Ups 9 Toes to […]
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