Complete 3 rounds for time of: 500m Run 30 Wall Balls 15 Bar Facing Burpees 1 minute rest Post time to comments.
CONTINUE READINGFitness Front Rack Lunges 10-10-10-10 For Time: 50 Wall Balls 40 Shoulder to Overhead 35/25 30 Pull Ups 20 Lateral Burpees Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 3 rounds for time of: 16 Dumbbell Snatch 30/20 30 Pistols 8 Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat 3-3-3-3-3 (2sec pause) Complete as many reps as possible in 12 minutes of: 30 Air Squats 30 Kettlebell Swings 24/16 30 Butterfly Sit Ups Performance Front Squat 3-3-3-3 Increasing Complete 4 rounds for time of: 300m Run 25 Wall Balls 15 Ring Dips Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 Sets of: 6 Back Squat (Increasing) + Plank Hold 60sec Complete as many rounds as possible in 15 minutes of: 10 Wall Balls 10 Hang Power Cleans 45/30 10 Box Jumps Performance Back Squat 5@75% 3@80% 2@85% 1@90% For Time: 21-15-9 of: Power Snatches 42.5/30 Box Jump Overs -Then- 15-12-9 of: Overhead Squats […]
CONTINUE READINGFitness 5 Sets: 1st Minute: 6 Push Press 2nd Minute: 8 Ring Rows 3rd Minute: 20-30 Double Unders 21-18-15-12-9-6-3 for time of: Dumbbell Lunges 15/10 Butterfly Sit Ups Performance Push Jerk 3-3-3-3 Across Complete as many rounds as possible in 10 minutes of: 5 Deadlift 100/70 10 Bar Facing Burpees 15 Wall Balls Post load […]
CONTINUE READINGFitness Overhead Squat 3-3-3-3-3 (2sec Pause) Technique For Time: Row 500m 40 Wall Balls 40 Burpees 40 Wall Balls Row 500m Performance Overhead Squat 3-3-3-3 Across Complete 3 rounds for time of: 20 Pistol Squats 7 Muscle Ups 9 Hang Clean and Jerk 60/40 Post load and scores to the whiteboard.
CONTINUE READINGFitness Front Squat EMOM for 10 minutes 3 reps (Heavier than last time) Complete as many rounds as possible in 15 minutes of: 30 Double Unders 5 Pull Ups 10 Push Ups 15 Air Squats Performance Front Squat 3@80% 2@85% 1@90% 1@95% 1@95%+ Complete as many rounds as possible in 12 minutes of: 20 Wall […]
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 300m Run 9 Kettlebell Swings 32/24 12 Chest to Bar Pull Ups 15 Wall Balls Post rounds to the whiteboard.
CONTINUE READINGFitness Front Squat EMOM for 10 minutes 3 reps Complete as many rounds as possible in 13 minutes of: 2 Burpee Box Jumps 4 Push Press 45/30 6 Wall Balls 4 Burpee Box Jumps 8 Push Press 45/30 12 Wall Balls 6 Burpee Box Jumps 12 Push Press 45/30 18 Wall Balls…etc Performance Front Squat […]
CONTINUE READINGComplete as many rounds as possible in 20 minutes of: 400m Run 30 Box Jumps 30 Wall Balls 30 Kettlebell Swings 32/24 Post rounds to the whiteboard.
CONTINUE READING