FITNESS Pause Overhead Squat 3-3-3-3-3-3 Across Complete as many rounds as possible in 12 minutes of: 15 Box Jumps 12 Dumbbell Push Press 15/10 9 Butterfly Sit Ups 70-100 Banded Pull Aparts PERFORMANCE 5RM Front Squat –2 minutes rest then– Max reps @80% Strict Press 10-10-10 For Time: Row 50 Cal 3 Rope Climbs 15ft […]
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Fitness 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.
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Fitness Push Jerk 3-3-3-3-3-3 Across For Time: 200m Farmers Carry 20/12.5 15 Power Cleans 50/35 20 Hand Release Push Ups 100m Farmers Carry 20/12.5 15 Power Cleans 50/35 20 Hand Release Push Up 200m Farmers Carry 20/12.5 Performance Build to a 1RM Power Snatch –then– 3×2 @ 85% Complete as many rounds as possible in […]
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Fitness Back Squat 10-10-10-10 Complete as many reps as possible in 13 minutes of: 6 Thrusters 35/25 6 Pull Ups 25 Double Unders 9 Thrusters 35/25 9 Pull Ups 25 Double Unders 12 Thrusters 35/25 12 Pull Ups 25 Double Unders Performance Back Squat 10-10-10-10 Good Mornings 3×10 21-15-9 for time of: Overhead Squats 60/40 […]
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Rest Day
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“Partner Saturdays” 9 minute AMRAP of: 200m Partner Run 15 Kettlebell Swings 24/16 12 Thrusters 30/20 Rest 1 minute 6 minute AMRAP of: 10 Dumbbell Box Step Overs 25/15 100m Farmers Carry 25/15 Rest 1 minute 3 minute AMRAP of: Bar Facing Burpees Post scores to comments.
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Fitness 5 Sets: 8 Dumbbell Bench Press + 10 Standing Banded Row Complete as many rounds as possible in 14 minutes of: 200m Medball Carry 15 Sumo Deadlift High Pulls 30/20 15 Butterfly Sit Ups Performance Back Squat 1@75%, 1@80%, 1@85% 6×1@90% Complete as many rounds as possible in 13 minutes of: 65 Double Unders […]
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Fitness Pause Front Squat 3-3-3-3-3 Across For Time: 750 Row –Then— 21-15-9 of: Pull Ups Burpees Performance Hang Squat Clean 5×3 Push Press 10×3 @3RM Strict Press Complete 3 rounds for time of: 18 Deadlifts 100/70 18 Toes to Bar Post load and scores to the whiteboard.
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Fitness 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.
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Fitness EMOM for 10 minutes: Even: 5 Push Press Odd: 5 Strict Pull Up/8 Ring Rows Complete 3 rounds of: 15 Toes to Bar 20 Box Jump Overs 25 Kettlebell Swings 24/16 Rest 1 minute Performance Deadlift 7RM @ 2inch Deficit 3×3 minute AMRAPs of: 5 Power Cleans 80/50 10 Chest to Bar Pull Ups […]
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