FITNESS 5 sets: 2 Hang Power Cleans + 3 Front Squats (Increasing) Complete 3 rounds for time of: 9 Front Squats 45/30 35 Wall Balls 15 Hang Power Cleans 45/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Complete 3 rounds for time of: 600m Run 20 Dumbbell Snatches 25/15 50 Wall Balls 5 Burpee Bar Touches each time you break on Wall Balls (Max 20 Burpees a round) PERFORMANCE Muscle Snatch 3×3 Snatch 6×2@85%+ Power Clean + Power Jerk 4×2@80% Snatch Pull 5×3@110% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Push Jerk Build to a 2RM –2 minutes rest then— Max reps at 70% Complete as many rounds as possible in 13 minutes of: 20 Wall Balls 12 Power Cleans 42.5/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Push Press 10-10-10-10 Across Complete 4 rounds for time of: 15 Wall Balls 20 Kettlebell Swings 24/16 200m Run PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS For Time: 600m Run 30 Push Press 60/40 50 Deadlifts 60/40 90 Wall Balls 600m Run PERFORMANCE Muscle Clean 3×3 Clean and Jerk 5×3@80% High Hang Snatch 4×3@60% Hang Clean Pull 3×5@95% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Pause Front Squats 3-3-3-3-3 2sec Pause Complete as many rounds as possible in 12 minutes of: 15 Toes to Bar 12 Shoulder to Overhead 45/30 9 Hang Power Clean 45/30 PERFORMANCE Pause Front Squat + Front Squat 70% x (1+1) x 5 then Strict Pull Ups 3×5 Complete 3 rounds for time of: 21 […]
CONTINUE READING“From 5th of July 2016” FITNESS Every 90secs for 5 sets of: 8 Seated Dumbbell Press For Time: 40 Wall Balls 20 Dumbbell Snatches 20/15 40 Air Squats 20 Dumbbell Snatches 20/15 40 Wall Balls PERFORMANCE Press 3-3-3-3-3 @75% Complete 3 rounds of: 16 Dumbbell Snatches 30/20 22 Box Jumps 3 Rope Climbs Post load […]
CONTINUE READINGFITNESS Complete 3 rounds for time of: 800m Run 50 Wall Balls 25 Pull Ups PERFORMANCE Tall Snatch 3×3 Snatch Build to a 1RM Post load and scores to the whiteboard.
CONTINUE READING“Partner Saturdays” Complete 3 x 6 minute rounds of: 600m Run-400m Run-200m Run Then AMRAP of 21-15-9 of: Wall Balls Box Jump Overs Each 6 minute round will start with a buy in run. First round 600m, second 400m and third 200m. You will complete as many rounds of 21-15-9 and continue where you left […]
CONTINUE READINGFITNESS Deadlift 3-3-3-3-3-3 (Increasing) Complete 3 rounds of: 500m Row 15 Hang Power Cleans 35/25 15 Lateral Burpees Rest 1 minute PERFORMANCE Pause Back Squat 5-5-5 Increasing RDL 3×8 Complete as many rounds as possible in 12 minutes of: 15 Handstand Push Ups 12 Hang Power Snatch 50/35 9 Wall Balls Post load and scores […]
CONTINUE READING