TESTING WEEK Fitness and Performance 3RM Thruster (16min Cap) Open WOD 14.4 Complete as many rounds and repetitions as possible in 14 minutes of: 60 Cal Row 50 Toes to Bar 40 Wall Balls 30 Cleans 61/43 20 Ring Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Thruster 5-5-5-5-5-5 Rest 1 minute Complete as many rounds as possible in 12 minutes of: 40 Double Unders 20 Toes to Bar 20 Push Press 40/30 Performance Push Press TNG 5-5-5-5 For Time: 3 Rope Climbs 20ft 21 Ring Dips 21 Pistol Squats 21 Power Snatches 42.5/30 2 Rope Climbs 20ft 15 Ring Dips […]
CONTINUE READINGFitness Front Squat 5-5-5-5 Increasing Complete 3 rounds for time of: 200m Farmers Carry 20/12.5 15 Push Press 40/25 15 Pull Ups Performance Front Squat 3-3-3-3 Increasing Complete 3 rounds for time of: 200m Farmers Carry 25/15 15 Push Press 50/35 15 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 Sets of: 6 Back Squat + Chinese Plank Hold Face Up 45-60secs Complete as many rounds as possible in 13 minutes of: 20 Wall Balls 15 Sumo Deadlift High Pull 35/25 10 Toes to Bar Performance Back Squat 5@75% 3@80% 2@85% 1@90% Complete as many rounds as possible in 10 minutes of: 50 […]
CONTINUE READINGFitness Front Squat 3-3-3-3 (2sec Pause) Complete 3 rounds of: 21 Cal Row 9 Toes to Bar 15 Push Ups 21 Air Squats Rest 1 minute Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 4 rounds of: 9 Toes to Bar 15 Hand Release Push Ups 21 Overhead Walking Lunges 20/10 Post load and scores […]
CONTINUE READINGFitness 4 Sets: 8 Reverse Back Rack Lunges + 20-30sec Hollow Body Holds Complete as many reps as possible in 12 minutes of: 3 Push Press 45/30 3 Toes to Bar 30 Double Unders 6 Push Press 45/30 6 Toes to Bar 30 Double Unders 9 Push Press 45/30 9 Toes to Bar 30 Double […]
CONTINUE READINGFitness “Open 12.3” Complete as many rounds as possible in 18 minutes of: 15 Box Jumps 12 Push Press 52.5/35 9 Toes to Bar Performance Tall Snatch 3×3 Power Snatch + Snatch 6(1×1)@80% Jerk from Rack 6×2@75% Halting Clean Pull 5×3@90% (Pause above knee) Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat EMOM for 10 minutes 3 reps Complete 3 rounds of: Row 400m 20 Kettlebell Swings 24/16 14 Front Rack Lunges 40/30 Rest 1 minute Performance Front Squat 3@80% 2@85% 1@90% 1@95%+ For Time: 50 Toes to Bar 20 Snatches 60/40 50 Pull Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets: 5 Press + 30 Double Unders For Time: 600m Run 30 Wall Balls 40 Toes to Bar 30 Wall Balls 400m Run Performance Push Press 1-1-1-1-1-1-1 Across “Mainsite 161220” For time: 10 Thrusters 60/40 50 Double Unders 8 Thrusters 60/40 40 Double Unders 6 Thrusters 60/40 30 Double Unders 4 Thrusters 60/40 […]
CONTINUE READINGFitness Overhead Squat 6-6-6-6 Across AMRAP in 3 x 4 minute rounds of: 15 Sumo Deadlift High Pull 35/20 15 Thrusters 35/20 15 Toes to Bar Rest 1 minute Performance Overhead Squat 3-3-3-3 Increasing (2 sec Pause) For Time: Buy In: 30 Handstand Push ups 9 Squat Clean 70/50 5 Bar Muscle Ups 12 Squat […]
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