FITNESS Deadlift EMOM for 12 minutes Complete 3 reps Complete 3 rounds for time of: 25/20 Cals Assault Bike 20 Burpees 20 Thrusters 30/20 Rest 1 minute PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Complete 3 rounds for time of: 400m Run 25 Burpees 50 Wall Balls PERFORMANCE Muscle Snatch 1RM Every 30secs for 10 minutes 1 Snatch @65% Snatch Pulls 3×5@100% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 8 sets of: Pause Front Squat + 2 Front Squat Same weight across 3 rounds for time of: 200m Farmers Carry 20/12.5 25 Back Squats 50/35 Cash Out: 30 Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Front Squat 5-5-5-3-3-1 Increasing For Time: 500m Row 30 Burpees 40 Box Jumps 20 Burpees 30 Dumbbell Box Step Overs 20/12.5 10 Burpees PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFor Time: 150 Double Unders 150 Air Squats 400m Run 100 Kettlebell Swings 24/16 100 Jumping Lunges 400m Run 50 Burpees 50 Pull Ups 400m Run Post time to comments.
CONTINUE READINGFITNESS “Helton” 3 rounds for time of: 800m Run 30 Dumbbell Squat Cleans 22.5/15 30 Burpees PERFORMANCE Muscle Snatch 3×3 Pause Snatch (above knee) Build to a heavy single Snatch (No TNG) 5-4-3-2-1-1-2-3-4-5 Rest 1 Min Between Sets Post load and time to the whiteboard.
CONTINUE READINGFITNESS Push Press Find a 3RM –Then– Max reps @70% For Time: 45 Cal Row 30 Burpees 30 Dumbbell Snatch 20/12.5 30 Hand Release Push Ups 30 Dumbbell Snatch 20/12.5 30 Burpees over Dumbbell PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 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.
CONTINUE READINGWe are closed tomorrow for the Easter Break and will reopen Monday from 7am-9am for Open Gym and return to normal hours as of Tuesday the 3rd of April. FITNESS “The Ghost” Complete 6 rounds of: 1 minute of Rowing 1 minute of Burpees 1 minute of Double Unders 1 minute rest PERFORMANCE Can now […]
CONTINUE READINGFITNESS Stationary Back Rack Lunges 4×10 Per Leg (Heavy) Complete 3 rounds for time of: 20 Burpees 10 Thrusters 42.5/30 400m Row PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READING