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 Every 90secs for 8 sets: 2 Front Squats + 1 Thruster (Increasing) For Time: Row 1000m 60 Wall Balls 30 Pull Ups PERFORMANCE Pause Back Squat 3-3-3-3 Across (10-7-5-5 Warm up sets) Complete as many reps as possible in 13 minutes of: 15 Power Cleans 60/40 20 Front Squats 60/40 100 Double Unders Post […]
CONTINUE READINGFitness Complete 3 rounds for time of: 30 Kettlebell Swings 24/16 30 Wall Balls 600m Run Performance Press in Snatch 5-4-3 Snatch 3@75% 3@80% (3×3@80%+ Increase over the sets) Halting Snatch Pull 4×5@105% Post load and scores to the whiteboard.
CONTINUE READINGFitness For Time: 800m Run 50 Shoulder to Overhead 50/35 100 Wall Balls 150 Double Unders 800m Run Performance BTN Press in Clean 5-4-3 Clean and Jerk 3×3@75% 3×3@80% Shrugs 4×5@110% Post load and scores to the whiteboard.
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 4 Sets: 8 Dumbbell Push Press + 8 Bent Over Row Complete as many rounds as possible in 13 minutes of: Buy in: 40cal Row –then– 100m Farmers Carry 25/15 15 Sumo Deadlift High Pull 42.5/30 10 Wall Balls Performance Power Clean 3@70% 3@75% 3@80% 3×2@85% Complete as many reps as possible in 12 […]
CONTINUE READINGFitness 4 sets: 5 Strict Pull Ups + 20sec Ring Dip Hold Complete as many rounds as possible in 14 minutes of: 15 Shoulder to Overhead 40/27.5 20 Air Squats 10 Power Cleans 40/27.5 Performance Back Squat 10-10-10-5-10-15 Complete as many rounds as possible in 15 minutes of: 30 Wall Balls 100m Farmers Walk 32/24 […]
CONTINUE READINGFitness Push Press 5-5-5-5-5-5 Across Rest 1 minute Complete 4 rounds for time of: 25 Wall Balls 15 Pull Ups Performance Deadlift 10-5-5-5-3 Increasing -then- Max rep singles with a weight slightly heavier than the 3. “Randy” 75 Power Snatches 35/25 Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 Sets: 8 Dumbbell Bench Press + 20-30sec Bar Hang Complete 3 x 4 minute AMRAPs of: 500m Row Max Wall Balls in remaining time Rest 1 minute Performance Floor Press 5-5-5-5-5-5 Increasing 3 rounds for time of: 21 Ring Dips 10 Hang Power Clean 80/52.5 2 Rope Climbs 20ft Rx+ 90/60 Post load […]
CONTINUE READINGFitness Back Squat 10-10-10 Complete as many rounds as possible in 15 minutes of: 8 V Ups/H Ups 10 Walking Dumbbell Lunges 15/10 12 Dumbbell Facing Burpees 200m Farmers Carry 15/10 Performance Back Squat 3-3-3-3 Increasing Then 2 minutes rest Max reps @70% of 3RM from above For Time: 75 Kettlebell Swings 24/16 55 Wall […]
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