“Partner Saturday” Complete as many rounds as possible in 18 minutes of: 6 Dumbbell Box Step Overs 20/12.5 14 Dumbbell Lunges 20/12.5 12 Kettlebell Swings 24/16 (4 Burpees every 2 minutes) Post rounds to comments.
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Fitness Bench Press 15 minutes to build to a heavy triple “Tyler” (Modified) 5 rounds for time of: 10 Pull Ups 21 Sumo Deadlift High Pulls 35/20 Performance Bench Press 15 minutes to build to a heavy single “Tyler” 5 rounds for time of: 7 Muscle Ups 21 Sumo Deadlift High Pulls 42.5/30 Post load […]
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Fitness & Performance Overhead Squat 3-3-3-3-3 Increasing “Karen vs Annie” For Time: 30 Wall Balls 50 Double Unders 50 Sit Ups 30 Wall Balls 40 Double Unders 40 Sit Ups 30 Wall Balls 30 Double Unders 30 Sit Ups 30 Wall Balls 20 Double Unders 20 Sit Ups 30 Wall Balls 10 Double Unders 10 […]
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Fitness “LUMBERJACK 20″ For time: 20 Deadlifts 125/85 Run 400m 20 Kettlebell Swings 32/24 Run 400m 20 Overhead Squats 52.5/37.5 Run 400m 20 Burpees Run 400m 20 Chest to Bar Pull Ups Run 400m 20 Box Jumps 24/20 Run 400m 20 Dumbbell Squat Cleans 20/12.5 Run 400m Performance High Hang Clean 3×3 Clean and Jerk […]
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Fitness Push Press 3-3-3-3-3-3 Increasing “Power Elizabeth” 21-15-9 for time: Power Cleans 50/30 Ring Push Ups Performance Push Press 2×3 @85% 1×2@90% 1×2@95% “Power Elizabeth” 21-15-9 for time: Power Cleans 60/40 Strict Ring Dips Post load and scores to the whiteboard.
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Fitness & Performance Deadlift 3-3-3-3-3 Increasing “Rahoi” Complete as many rounds as possible in 12 mins of: 12 Box Jumps, 24/20 6 Thrusters 42.5/30 6 Bar Facing Burpees Post load and scores to the whiteboard.
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Rest Day
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“Partner Saturday” AMRAP in 8 minutes of: 10 Deadlifts 60/40 15 Wall Balls 200m Sprint — 2 minutes rest — AMRAP in 9 minutes of: 10 Pull Ups 10 Front Squat 60/40 200m Partner Sprint (Must be holding the bar in the front rack position before starting the Pull Ups and bar must not touch […]
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Fitness Push Jerk 3-3-3-3-3 Across (Technique) Complete 4 rounds for time of: 50 Double Unders 10 Power Clean 45/30 15 Push Ups Performance Push Jerk 2×3 @85% 1×2@90% 1×2@95% Complete 4 rounds for time of: 50 Double Unders 7 Power Clean 80/52.5 15 Handstand Push Ups Post load and scores to the whiteboard.
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Fitness 3 sets: 20m Dumbbell Lunge Rest 2 minutes For Time: 200m Dumbbell Carry 20/12.5 21 Dumbbell Snatch 20/12.5 14 Ring Rows 200m Dumbbell Carry 20/12.5 15 Dumbbell Snatch 20/12.5 10 Ring Rows 200m Dumbbell Carry 20/12.5 9 Dumbbell Snatch 20/12.5 6 Ring Rows Performance Front Squat 1×5@80-85% 3×3@85-90% 2×2@90-95% For Time: 200m Dumbbell Carry […]
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