Fitness 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 Press 8-8-8-8 Complete as many rounds as possible in 12 minutes of: 50 Double Unders 16 Wall Balls 16 Kettlebell Swings 24/16 Performance Press 1-1-1-1-1 Across Complete as many rounds as possible in 12 minutes of: 50 Double Unders 16 Wall Balls 16 Kettlebell Swings 24/16 Post load and scores to the whiteboard.
CONTINUE READINGFitness Overhead Squat 3-3-3-3 (2sec Pause) Technique Complete 5 rounds for time of: 10 Power Cleans 45/30 8 Burpee Box Jumps Performance Overhead Squat 3-3-3-3 Across For Time: Buy in: 45 Wall Balls 3 Burpees 3 Ring Muscle Ups 15 Dumbbell Thrusters 25/15 6 Burpees 6 Ring Muscle Ups 15 Dumbbell Squat Cleans 25/15 9 […]
CONTINUE READING“Partner Saturdays” For Time: 800m Partner Run 30 Ground to Overhead 62.5/42.5 75 Wall Balls 400m Partner Run 20 Ground to Overhead 62.5/42.5 50 Wall Balls 200m Partner Run 10 Ground to Overhead 62.5/42.5 25 Wall Balls Post time to comments.
CONTINUE READINGFitness Front Squat EMOM for 10 minutes 3 reps (Heavier than 2 weeks ago) Complete as many rounds as possible in 14 minutes of: 6 Deadlifts 70/45 9 Push Ups 12 Box Jumps Performance Front Squat 3@80% 2@85% 1@90% 1@95%+ Complete as many reps as possible in 12 minutes: 30 Handstand Push Ups 80 Wall […]
CONTINUE READINGFitness Deadlifts 5-5-5-5-5 Across For Time: 400m Farmers Carry 15/10 9 Thrusters 37.5/25 400m Medball Carry 12 Thrusters 37.5/25 400m Run 15 Thrusters 37.5/25 Performance Deadlift 2-2-2-2-2 Increasing (Reset) Complete as many reps as possible in 9 minutes of: 9 Lateral Burpees 12 Hang Power Snatch 42.5/30 15 Wall Balls Post load and scores to […]
CONTINUE READINGFitness 4 sets: 20m Dumbbell Lunge Increasing For Time: 100 Double Unders 35 Lateral Burpees 45 Kettlebell Swings 24/16 55 Wall Balls Performance Back Squat 5@80% 3@85% 2@90% 1@95%+ Complete as many reps as possible in 12 minutes of: 40 Bar Facing Burpees 30 Overhead Squats 50/35 20 Muscle Ups Post load and scores to […]
CONTINUE READINGFitness Complete as many reps as possible in 17 minutes of: 75 Double Unders 40 Wall Balls 15 Hang Power Clean 65/45 Performance High Hang Clean 3×3 Power Clean + Clean 6x(1×1)@75% Snatch Pull + Hang Snatch 6×2@75% Hang Clean Pull 5×3@95% 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 4 sets: 6 Strict Pull Ups + 10 Push Ups For Time: Buy in: 700m Row –then— 4 rounds of: 12 Burpees 15 Kettlebell Swings 24/16 Performance Push Jerk 2-2-2-2-2-2 Increasing For Time: 60 Wall Balls 30 Overhead Squats 60/40 30 Hang Clean and Jerk 60/40 Post load and scores to the whiteboard.
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