“Partner Saturdays” In teams of 3 For Time: Row 1200m –Then– 5 rounds of: 18 Kettlebell Swings 24/16 14 Dumbbell Lunges 25/15 200m Run Post scores to comments.
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Fitness Push Press 10-10-10-10 Complete as many rounds as possible in 13 minutes of: 5 Pull Ups 15 Hang Power Clean 45/30 20 Air Squats Performance Push Jerk 10RM Complete 3 rounds of: 400m Run 10 Clean and Jerk 60/40 60 Double Unders Post load and scores to the whiteboard.
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Fitness Deadlifts 5-5-5-5-5 Across For Time: 400m Farmers Carry 15/10 9 Thrusters 37.5/25 400m Medball Carry 12 Thrusters 37.5/25 400m Run 15 Thrusters 37.5/25 Performance Deadlift 2-2-2-2-2 Increasing (Reset) Complete as many reps as possible in 9 minutes of: 9 Lateral Burpees 12 Hang Power Snatch 42.5/30 15 Wall Balls Post load and scores to […]
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Fitness “Open 12.3” Complete as many rounds as possible in 18 minutes of: 15 Box Jumps 12 Push Press 52.5/35 9 Toes to Bar Performance Tall Snatch 3×3 Power Snatch + Snatch 6(1×1)@80% Jerk from Rack 6×2@75% Halting Clean Pull 5×3@90% (Pause above knee) Post load and scores to the whiteboard.
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Fitness 4 sets: 5 Strict Pull Ups + 10 Push Ups Complete 5 rounds for time of: 200m Run 12 Sumo Deadlift High Pull 42.5/30 6 Front Squats 42.5/30 Performance Power Clean + Hang Power Clean 2-2-2-2-2 Increasing 21-15-9 for time of: Deadlifts 120/85 Dumbbell Thrusters 25/15 Post load and scores to the whiteboard.
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Fitness 4 sets: 20m Dumbbell Lunge Increasing For Time: 100 Double Unders 35 Lateral Burpees 45 Kettlebell Swings 24/16 55 Wall Balls Performance Back Squat 5@80% 3@85% 2@90% 1@95%+ Complete as many reps as possible in 12 minutes of: 40 Bar Facing Burpees 30 Overhead Squats 50/35 20 Muscle Ups Post load and scores to […]
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Rest Day
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“Partner Saturdays” Complete as many rounds as possible in 16 minutes of: 100m Sprint 6 Push Ups 12 Air Squats 3 Hang Power Cleans 60/40 Post scores to comments.
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Fitness Press 5-5-5-5-5 Complete as many rounds as possible in 14 minutes of: 200m Run 50 Double Unders 10 Sumo Deadlift High Pull 35/25 7 Pull Ups Performance Seated Press 2-2-2-2-2-2 Increasing Complete 5 rounds for time of: 50 Double Unders 7 Shoulder to Overhead 70/47.5 4 Squat Cleans 70/47.5 Post load and scores to […]
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Fitness Front Squat EMOM for 10 minutes 3 reps Complete 3 rounds of: Row 400m 20 Kettlebell Swings 24/16 14 Front Rack Lunges 40/30 Rest 1 minute Performance Front Squat 3@80% 2@85% 1@90% 1@95%+ For Time: 50 Toes to Bar 20 Snatches 60/40 50 Pull Ups Post load and scores to the whiteboard.
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