FITNESS Power Clean 3-3-3-3-3-3-3 Across For Time: 40 Cal Row 100 Air Squats 60 Push Ups 50 Air Squats 30 Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFitness Pause Front Squat 3-3-3-3-3 Across For Time: 750 Row –Then— 21-15-9 of: Pull Ups Burpees Performance Hang Squat Clean 5×3 Push Press 10×3 @3RM Strict Press Complete 3 rounds for time of: 18 Deadlifts 100/70 18 Toes to Bar Post load and scores to the whiteboard.
CONTINUE READINGFitness Back Squat 6-6-6-6-6 Complete as many rounds as possible in 15 minutes: 15 Air Squats 12 Box Jump Overs 9 Pull Ups 6 Burpee Box Jumps 200m Run Performance Back Squat 5@80% 3@85% 2@90% 1@95% Complete 3 rounds for time of: 9 Dumbbell Squat Clean 25/15 15 Deadlift 105/75 21 Burpees Post load and […]
CONTINUE READINGFitness 4 sets of: 10 Back Rack Lunges + 20-30sec Handstand Hold Rest 90secs Complete as many rounds as possible in 12 minutes of: Buy in: 350m Plate Carry 10/5 —then– 3 Pull Ups 3 Shoulder to Overhead 45/30 6 Pull Ups 6 Shoulder to Overhead 45/30 9 Pull Ups 9 Shoulder to Overhead 45/30 […]
CONTINUE READINGFitness 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.
CONTINUE READINGFitness Front Squat 3-3-3-3-3 @ 75-80% For Time: Row 750m 30 Burpees 60 Butterfly Sit Ups 30 Walking Dumbbell Lunges 20/15 Run 500m Performance Front Squat 2×3@80% 2@85% 1@90% For Time: 36 Wall Balls 12 Hang Power Clean and Jerk 70/50 36 Wall Balls 9 Hang Power Clean and Jerk 70/50 36 Wall Balls 6 […]
CONTINUE READINGFitness Strict Pull Ups 3-3-3-3-3 (2sec pause Chin above Bar) Complete 3 rounds for time of: 20 Push Ups 50 Air Squats 20 Hang Power Cleans 40/30 Performance Power Snatch Every 90secs for 6 sets 3 reps TNG Increasing Complete 3 rounds for time of: 25 Thrusters 30/20 25 Toes to Bar 5 Burpees every […]
CONTINUE READINGFitness Thrusters 6 sets: Every 60secs 5 reps Complete as many rounds as possible in 14 minutes of: 32 Kettlebell Swings 24/16 16 Pull Ups 8 Burpees Performance Push Press TNG 5-5-5-5 Complete as many reps as possible in 10 minutes of: 21 Thrusters 50/35 15 Kettlebell Swings 32/24 15 Thrusters 60/40 15 Kettlebell Swings […]
CONTINUE READINGFitness Seated Press 5-5-5-5-5 Complete 4 rounds for time of: 8 Burpees 8 Hang Power Cleans 50/35 300m Run Performance Power Snatch 3-3-3-3-3 TNG Across (Technique) Complete 3 rounds for time of: 400m Run 10 Dumbbell Thrusters 25/15 5 Bar Muscle Ups Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 10-10-10-10 Complete as many rounds as possible in 12 minutes of: 5 Hang Power Cleans 50/35 10 Front Squats 50/35 15 Burpees Performance Push Jerk 5RM Complete as many rounds as possible in 10 minutes of: 30 Double Unders 3 Squat Cleans 60/40 3 Ring Dips 30 Double Unders 6 Squat Cleans […]
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