Fitness 4 sets of: 5 Strict Pull Ups + 10 Bench Press Complete as many rounds as possible in 12 minutes of: 20 Air Squats 10 Box Jumps 24/20 10 Deadlifts 70/45 Performance Bench Press 2-2-2-2 Increasing Complete as many rounds as possible in 12 minutes of: 20 Air Squats 10 Box Jumps 32/24 10 […]
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Fitness Front Squat 5-5-5-5 Increasing Complete 3 rounds for time of: 200m Farmers Carry 20/12.5 15 Push Press 40/25 15 Pull Ups Performance Front Squat 3-3-3-3 Increasing Complete 3 rounds for time of: 200m Farmers Carry 25/15 15 Push Press 50/35 15 Toes to Bar Post load and scores to the whiteboard.
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Fitness Complete 4 rounds for time of: 400m Run 10 Power Cleans 42.5/30 15 Overhead Squats 42.5/30 Performance Muscle Snatch 3×3 Snatch 5@75% 5@80% 5@85% Hang Power Clean + Hang Clean 5(1+1)@75% Clean Pull 4×3@100% Post load and scores to the whiteboard.
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Fitness 4 Sets of: 8 Dumbbell Push Press + 8 Reverse Dumbbell Lunges Complete 7 rounds for time of: 25 Double Unders 12 Kettlebell Swings 24/16 6 Burpees Performance Push Press TNG 3-3-3-3 Across For Time: 10 Squat Cleans 80/50 20 Handstand Push Ups 30 Lateral Burpees 40 Wall Balls 50 Kettlebell Swings 32/24 Post […]
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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 […]
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Rest Day
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“Partner Saturdays” Complete as many rounds as possible in 17 minutes of: 400m Run 6 Handstand Push Ups 9 Hang Power Cleans 50/35 12 Back Squats 50/35 Post rounds to comments.
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Fitness 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.
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Fitness Front Squat 3-3-3-3 (2sec Pause) Complete 3 rounds of: 21 Cal Row 9 Toes to Bar 15 Push Ups 21 Air Squats Rest 1 minute Performance Front Squat 5@75% 3@80% 2@85% 1@90% Complete 4 rounds of: 9 Toes to Bar 15 Hand Release Push Ups 21 Overhead Walking Lunges 20/10 Post load and scores […]
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Fitness Complete 2 rounds for time of: 800m Run 10 Shoulder to Overhead 60/40 15 Deadlifts 60/40 20 Box Jumps Performance High Hang Clean 3×3 Power Clean + Clean 6(1+1)@80% High Hang Snatch 6×2@65%-70% Halting Snatch Pull 4×3@110% Post load and scores to the whiteboard.
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