FITNESS Every 90secs for 7 sets 5 Push Press Single Arm Dumbbell Row 4×12 Complete 5 rounds for time of: 18 Kettlebell Swings 24/16 18 Butterfly Sit Ups 9 Front Squats 50/35 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS EMOM for 10 minutes 3 Back Squats Complete as many rounds as possible in 15 minutes of: 30 Air Squats 25 Push Ups 20 Sumo Deadlift High Pull 42.5/30 80 Double Unders PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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Rest Day
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For Time: 100 Deadlifts 60/40 –then 3 rounds of– 25 Shoulder to Overhead 60/40 25 Back Squats 60/40 –then– 400m Partner Plate Run Post time to comments.
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FITNESS Push Press 5RM Skull Crushers 4×12 Complete as many reps as possible in 12 minutes of: 90 Double Unders 60 Air Squats 30 Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Deadlift 5×5 Across For Time: 50 Walking Lunges 50 Butterfly Sit Ups 40 Dumbbell Snatch 20/12.5 40 Push Ups 30 Box Jump Overs 30 Hang Power Clean 50/35 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS Complete as many rounds as possible in 18 minutes of: 10 Thrusters 42.5/30 10 Bar Muscle Ups/25 Pull Ups 20 Kettlebell Swings 32/24 PERFORMANCE Snatch Balance 5×3 Built to a heavy: Snatch Pull + Snatch + OHS Snatch Shrug 5×3 Heavy Post load and scores to the whiteboard.
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FITNESS Strict Press 5×5 Across Landmine Row 3×12 Complete 3 rounds for time of: 15 Box Jumps 15 Shoulder to Overhead 50/35 30 Wall Balls PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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FITNESS EMOM for 10 minutes 3 Front Squats Complete as many reps as possible in 14 minutes of: 3 Power Cleans 50/35 3 Lateral Burpees 3 Toes to Bar 6 Power Cleans 50/35 6 Lateral Burpees 6 Toes to Bar 9 Power Cleans 50/35 9 Lateral Burpees 9 Toes to Bar… and so on PERFORMANCE […]
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