FITNESS Complete as many rounds as possible in 18 minutes: 400m Run 15 Burpee Box Jump Overs 30 Wall Balls PERFORMANCE Tall Snatch 3×3 Snatch 5×3@80%+ Power Clean and Power Jerk 4×2@75% Hang Snatch Pull 3×5@100% Post load and scores to the whiteboard.
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FITNESS 5 Sets of: 8 Flat Dumbbell Press + 3-5 Strict Pull Ups Complete 5 rounds for time of: 100m Farmers Carry 24/16 10 Hand Release Push Ups 10 Toes to Bar PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Back Squat EMOM for 10 minutes perform 2 reps (Hold the same weight across) 27-21-15-9 for time of: Thrusters 35/25 Kettlebell Swings 24/16 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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Rest Day
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Complete: 7 minute AMRAP of: (Indian File) 20 Double Unders 5 Power Cleans 70/50 5 Box Jump Overs Rest 2 minutes 7 minute AMRAP of: (Alternate movements) 30 Double Unders 8 Power Cleans 70/50 8 Box Jump Overs Post score to comments.
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FITNESS Close Grip Floor Press 3-3-3-3-3-3 Increasing Complete as many rounds as possible in 14 minutes of: 200m Run 12 Deadlift 60/40 12 Jumping Lunges 9 Deadlift 60/40 9 Jumping Lunges 6 Deadlift 60/40 6 Jumping Lunges PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Deadlift 3-3-3-3-3-3-3 Increasing For Time: 80 Butterfly Sit Ups 60 Push Press 30/20 40 Box Jumps 20 Lateral Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Complete 2 rounds for time of: 45 Kettlebell Swings 24/16 25 Pull Ups 15 Overhead Squats 60/40 800m 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.
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FITNESS Push Press 3-3-3-3-3-3 Increasing For Time: 42 Wall Balls 21 Hang Power Cleans 42.5/30 30 Wall Balls 15 Hang Power Clean 42.5/30 18 Wall Balls 9 Hang Power Clean 42.5/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READING
FITNESS Front Squat 3-3-3-3-3-3-3 Increasing Complete 3 rounds for time: 20 Dumbbell Snatches 20/12.5 12 Burpee Box Jump 32 Air Squats PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READING
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