“Testing Week” FITNESS AND PERFORMANCE 15 minutes to find a 1RM Power Snatch –3min transition– Max Rep Strict Pull Up –2mins rest– Max Strict HSPU in 90secs or Max Kipping HSPU in 90secs Or Max Push Ups in 90sec –2min transition– 800m Time Trial (8min Cap) –3min transition– EMOM for as long as possible: 0:00 […]
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“Testing Week” FITNESS AND PERFORMANCE 15 minutes to find a 1RM Power Clean 3 minute transition 13 minutes to find a 1RM Push Press 3 minute transition 1km Row for time Post load and scores to the whiteboard.
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“Testing Week” FITNESS AND PERFORMANCE Deadlift 18 minutes to find a 3RM “Helen” (15min Cap) 3 rounds for time of: 400m Run 21 Kettlebell Swings 24/16 12 Pull Ups Post load and scores to the whiteboard.
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Rest Day
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“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 […]
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FITNESS EMOM for 12 minutes: 3 Push Jerks (Across) Complete as many reps of the 13 minute ladder of: 10 Deadlifts 60/40 15 Butterfly Sit Ups 15 Air Squats 15 Deadlifts 60/40 30 Butterfly Sit Ups 30 Air Squats 20 Deadlifts 60/40 45 Butterfly Sit Ups 45 Air Squats…and so on PERFORMANCE Push Press 3-3-3-3-3 […]
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FITNESS 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 […]
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FITNESS For Time: 50 Box Jumps 25 Thrusters 50/35 50 Toes to Bar 800m Run 50 Box Jumps 25 Thrusters 50/35 50 Kettlebell Swings 32/24 PERFORMANCE Press in Snatch 5-4-3 Snatch 3@75% 2@80% (2@85% 1@90%)x3 Snatch Pull 2×5@115% Post load and scores to the whiteboard.
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FITNESS Kipping Pull Up Technique –then– EMOM for 14 minutes: Even:3 Kipping Swings + 3 Kipping Pull Ups Odd: 8 Push Ups/Banded Complete as many rounds as possible in 10 minutes of: 15 Wall Balls 100m Kettlebell Carry 24/16 PERFORMANCE 7 Sets of: (Increasing) 3 Deadlift + 3 Power Clean 7RM Weighted Pull Up 21-15-9 […]
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FITNESS 5 sets of: 10 Back Rack Lunges + 20sec Hollow Body Hold/10 Hollow Rocks Complete as many rounds as possible in 15 minutes of: 400m Run 50 Double Unders 15 Shoulder to Overhead 35/25 PERFORMANCE Split Squat 10-10-10-10-10 Push Press 1-1-1-1-1 Increasing Complete 3 rounds for time of: 400m Run 20 Shoulder to Overhead […]
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