FITNESS 5 sets of: 6 Bench Press + 3 Strict Pull Ups For Time: 30 Shoulder to Overhead 35/25 30 Kettlebell Swings 24/16 30 Front Squats 35/25 30 Kettlebell Swings 24/16 30 Hang Power Cleans 35/25 30 Kettlebell Swings 24/16 PERFORMANCE 3RM 2” Deficit Deadlift Overhead Squat 3×5 3 rounds for time of: 10 Push […]
CONTINUE READINGFITNESS 5 Sets: 6 Seated Strict Press + 20-30sec Bar Hang Complete 4 rounds for time of: 10 Deadlift 60/40 15 Lateral Burpees 30 Walking Lunges PERFORMANCE Clean 3@70% 3@75% 3@80 –then— Every 30secs for 7 sets 1@85% Complete as many rounds as possible in 12 minutes of: 12 Box Jumps 12 Push Press 52.5/35 […]
CONTINUE READINGFitness Pause Front Squat 3-3-3-3-3 Across For Time: 750 Row –Then— 21-15-9 of: Pull Ups Burpees Performance Hang Squat Clean 5×3 Push Press 10×3 @3RM Strict Press Complete 3 rounds for time of: 18 Deadlifts 100/70 18 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness EMOM for 10 minutes: Even: 5 Push Press Odd: 5 Strict Pull Up/8 Ring Rows Complete 3 rounds of: 15 Toes to Bar 20 Box Jump Overs 25 Kettlebell Swings 24/16 Rest 1 minute Performance Deadlift 7RM @ 2inch Deficit 3×3 minute AMRAPs of: 5 Power Cleans 80/50 10 Chest to Bar Pull Ups […]
CONTINUE READINGFitness Every 90secs for 6 sets: 3 Back Squats Increasing For Time: 20 Dumbbell Snatches 15/10 30 Toes to Bar 20 Front Squats 42.5/30 30 Box Jump Overs 20 Front Squats 42.5/30 30 Toes to Bar 20 Dumbbell Snatches 15/10 Performance Back Squat 10×2@70% Complete as many reps as possible in 10 minutes of: 10 […]
CONTINUE READINGFitness Every 90secs for 6 sets: 3 Front Squats Increasing Complete as many rounds as possible in 15 minutes of: 200m Run 12 Dumbbell Box Step Overs 15/10 9 Dumbbell Hang Power Cleans 15/10 Performance Front Squat 3RM Good Mornings 3×10 Complete as many reps as possible in 15 minutes of: 200m Run 7 Handstand […]
CONTINUE READINGWe only have an 8am session on this Public Holiday In teams of 3 Complete as many rounds as possible in 18 minutes of: 400m Run 9 Burpees 15 Toes to Bar 21 Air Squats 1 person will run while the 2 other team members work through the movements completing as many rounds as possible. […]
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 READINGFitness Overhead Squat 3-3-3-3-3 Increasing Complete 5 rounds for time of: 200m Run 10 Shoulder to Overhead 40/27.5 15 Kettlebell Swings 24/16 Performance Overhead Squat 2-2-2-2-2-2-2 Increasing For Time: Buy in: 40 Handstand Push ups 3 rounds of: 20 Toes to Bar 15 Kettlebell Swings 32/24 Cash out: 400m Sandbag Run 20/10 Post load and […]
CONTINUE READING“Partner Saturday” Complete as many rounds as possible in 18 minutes of: Buy in: 800m Run 6 Thrusters 40/30 6 Burpees 6 Toes to Bar 100m Sandbag Run Post rounds to comments.
CONTINUE READING