Fitness Complete 3 rounds for time of: 15 Pull Ups 15 Lateral Burpees 15 Thrusters 50/35 600m Run Performance Tall Clean 3×3 Clean and Jerk 2×3@75%, 3×3@80% Clean Pull 3×5@100% Post load and scores to the whiteboard.
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Fitness Press 3-3-3-3-3-3 Complete as many rounds as possible in 13 minutes of: 30 Double Unders 20 Deadlifts 60/40 30 Double Unders 20 Dumbbell Push Press 15/10 Performance Seated Press 3-3-3-3-3-3 Across Complete as many rounds as possible in 12 minutes of: 21 Kettlebell Swings 24/16 15 Handstand Push Ups 9 Overhead Squats 60/40 Post […]
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Fitness Front Squat 5-5-5-5-5 Increasing Complete 3 rounds of: 500m Row 20 Box Jump Overs 15 Hang Power Cleans 40/30 Rest 1 minute Performance Every 90secs for 6 sets: 5 Front Squats Across Complete 4 rounds for time of: 10 Deadlifts 120/80 – RX+ 135/90 6 Bar Muscle Ups 75 Double Unders Post load and […]
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Rest Day
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“Partner Saturday” Complete as many rounds as possible in 18 minutes of: Buy in: 800m Run 6 Thrusters 40/30 6 Burpees 6 Toes to Bar 100m Sandbag Run Post rounds to comments.
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Fitness 5 Sets 5 Strict Pull Ups + 20sec Ring Dip Hold Complete as many rounds as possible 14 minutes of: 5 Deficit Push Ups (Dumbbells) 7 Overhead Squats 35/25 9 Dumbbell Box Step Overs 15/10 Performance 5 Sets: 5 Bench Press + 5 Weighted Strict Pull Ups For Time: 50 Hang Power Cleans 60/40 […]
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Fitness Deadlift 5-5-5-5-5 TNG Across For Time: 200m Kettlebell Carry 24/16 120 Double Unders 70 Kettlebell Swings 24/16 30 Shoulder to Overhead 40/30 200m Kettlebell Carry 24/16 Performance Deadlift 5-5-5-5-5 TNG Across Complete as many rounds as possible in 10 minutes of: 30 Double Unders 15 Hang Power Snatches 30/20 10 Pistols Post load and […]
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Fitness “Holleyman” 30 rounds for time of: 5 Wall Balls 3 Handstand Push ups 1 Power Clean 102.5/70 Performance Snatch Balance 5-4-3 Snatch 5×3 @75% Snatch Pull 3×5 @95% Post load and scores to the whiteboard.
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Fitness Every 2 minutes for 5 sets: 8 Push Press Across For Time: 15-12-9-6-15 of: Front Rack Lunges 50/35 Pull Ups 40 Double Unders after each round Performance 5 Sets of: 2 Push Press + 3 Push Jerk increasing Complete 5 rounds for time of: 2 Rope Climbs 15ft 15 Toes to Bars 5 Front […]
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Fitness Back Squats 5-5-5-5-5 Increasing Complete as many rounds as possible in 16 minutes of: 200m Run 15 Sumo Deadlift High Pull 30/20 10 Burpee Box Jumps Performance Every 90secs for 6 sets: 5 Back Squats Across Complete as many rounds as possible in 16 minutes of: 200m Run 15 Sumo Deadlift High Pull 42.5/30 […]
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