Fitness 4 sets: 8 Dumbbell Push Press + 8 Single Arm Dumbbell Row Rest 1 minute Complete as many rounds as possible in 14 minutes of: 18 Kettlebell Swings 24/16 45 Double Unders 9 Shoulder to Overhead 50/35 Performance Power Snatch EMOM for 10 minutes 2 reps Complete as many rounds as possible in 10 […]
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Fitness Back Rack Reverse Lunge 10-10-10 -10 Complete 7 rounds for time of: 12 Air Squats 9 Push Ups 6 Toes to Bar Performance Thruster 5-5-5-5 Increase For Time: 21 Shoulder to Overhead 60/40 9 Muscle Ups 15 Shoulder to Overhead 60/40 7 Muscle Ups 9 Shoulder to Overhead 60/40 5 Muscle Ups Post load […]
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For Time: 350m Run 18 Deadlifts 110/75 16 Bar Facing Burpees 700m Run 16 Deadlifts 110/75 14 Bar Facing Burpees 1050m Run 14 Deadlifts 110/75 12 Bar Facing Burpees Post time to the whiteboard.
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Fitness 4 sets: 5 Strict Pull Ups + Ring Dip Hold (Bottom) 10-20secs Complete 2 rounds for time of: 45 Wall Balls 30 Butterfly Sit Ups 15 Pull Ups Performance Power Clean EMOM for 10 minutes 2 reps “2016 Regional Event 3” For Time: 104 Wall Balls 52 Pull Ups Post load and scores to […]
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Fitness Back Squat 3-3-3-3-3 2 sec Pause Increasing Complete as many reps as possible in 12 minutes of: 3 Ground to Overhead 50/35 6 Box Jumps Overs 9 Ground to Overhead 50/35 12 Box Jump Overs 15 Ground to Overhead 50/35 18 Box Jump Overs Performance Back Squat 3@80% 2@85% 1@90% 1@90%+ Complete as many […]
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Rest Day
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Fitness Deadlift Every 2 minutes for 5 sets 6 reps For Time: 60 Cal Row 50 Wall Balls 40 Shoulder to Overhead 50/30 Performance Deadlift 3-3-3-3-3 (Reset) Increasing Complete as many rounds as possible in 12 minutes: 4 Burpees 7 Snatch 60/40 21 Wall Balls Post load and scores to the whiteboard.
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Fitness Complete as many rounds as possible in 17 minutes of: 400m Run 25 Pull Ups 25 Box Jumps 24/20 Performance Complete as many rounds as possible in 17 minutes of: 400m Run 25 Chest to Bar Pull Ups 25 Box Jumps 30/24 Post rounds to the whiteboard.
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Fitness Thruster 3-3-3-3-3 Increasing Complete 5 rounds for time of: 12 Burpees 9 Dumbbell Hang Power Cleans 15/10 6 Front Squats 50/30 Performance Thruster EMOM for 6 sets 1 rep Increasing For Time: 40 Power Snatches 37.5/25 40 Thrusters 37.5/25 40 Toes to Bar Post load and scores to the whiteboard.
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We are closed today for the Labour Day holiday and will return to normal hours as of tomorrow. Here is a workout that can be completed at home. For Time: Run 800m 100 Air Squats Run 800m Post time to the whiteboard.
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