FITNESS For Time: 600m Run 50 Box Jump Overs 50 Handstand Push Ups 50 Wall Balls 800m Row PERFORMANCE Tall Snatch 3×3 Power Snatch + Snatch 6×1@75% Overhead Squat Build to a 10RM Hang Snatch Pull (Below Knee) 5×3@90% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS For Time: 200 Double Unders 800m Run 60 Pull Ups 40 Handstand Push Ups 30 Power Cleans 60/42.5 PERFORMANCE Snatch Balance 3×3 Snatch Build to 90% of your 1RM Then Every 2 minutes for 14 minutes: 1 Power Snatch + 1 Hang Power Snatch (Increasing) Post load and scores to the whiteboard.
CONTINUE READINGFITNESS For Time: Buy in: 30 Toes to Bar + 30 Dumbbell Snatches 25/15 –then– 200m Run 30 Pull Ups 60 Wall Balls 400m Run 30 Handstand Push Ups 60 Kettlebell Swings 24/16 800m Run PERFORMANCE Snatch Balance 6×3 Snatch Pulls 6×3@105% TNG Snatch 2-2-2-2-2-2 Increasing Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Complete 4 rounds of: 400m Run 9 Front Squats 60/40 9 Handstand Push Ups 7 Front Squats 60/40 7 Handstand Push Ups 5 Front Squats 60/40 5 Handstand Push Ups PERFORMANCE Muscle Snatch 3×3 Snatch 5×3@75% Power Clean and Power Jerk 4×3@70% Hang Snatch Pull 3×5@90%
CONTINUE READINGFITNESS 5 minute AMRAP of: 21 Dumbbell Snatches 25/15 15 Hang Power Cleans 6040 9 Front Rack Lunge 60/40 Rest 2 minutes 5 minute AMRAP of: 20 Shoulder to Overhead 60/40 75 Double Unders Rest 2 minutes 5 minute AMRAP of: 21 Deadlifts 60/40 15 Wall Balls 9 Handstand Push Ups Post scores to comments.
CONTINUE READING“From 4th of July 2016” FITNESS 5 Sets of: 12 Dumbbell Lunges + 8 Ring Rows Rest 60secs Complete as many rounds as possible in 13 minutes of: 10 Overhead Squats 42.5/30 10 Pull Ups 10 Box Jumps PERFORMANCE Back Squat 3-3-3-3-3 @ 75% then Good Mornings 3×8 Complete as many rounds as possible in […]
CONTINUE READING“Testing Week” FITNESS AND PERFORMANCE 15 minutes to find a 1RM Power Snatch –3min transition– Max Rep Strict Pull Up –2mins rest– Max Strict HSPU in 90secs or Max Kipping HSPU in 90secs Or Max Push Ups in 90sec –2min transition– 800m Time Trial (8min Cap) –3min transition– EMOM for as long as possible: 0:00 […]
CONTINUE READINGFITNESS Deadlift 3-3-3-3-3-3 (Increasing) Complete 3 rounds of: 500m Row 15 Hang Power Cleans 35/25 15 Lateral Burpees Rest 1 minute PERFORMANCE Pause Back Squat 5-5-5 Increasing RDL 3×8 Complete as many rounds as possible in 12 minutes of: 15 Handstand Push Ups 12 Hang Power Snatch 50/35 9 Wall Balls Post load and scores […]
CONTINUE READINGFitness 5 Sets: 8 Dumbbell Bench Press + 10 Standing Banded Row Complete as many rounds as possible in 14 minutes of: 200m Medball Carry 15 Sumo Deadlift High Pulls 30/20 15 Butterfly Sit Ups Performance Back Squat 1@75%, 1@80%, 1@85% 6×1@90% Complete as many rounds as possible in 13 minutes of: 65 Double Unders […]
CONTINUE READINGFitness For Time: 1000m Run 50 Push Ups 800m Run 40 Burpees 600m Run 30 Handstand Push Ups Performance Press in Snatch 5-4-3 Snatch 6×3@75% Halting Snatch Pull (above knee) 4×5@100% Post load and scores to the whiteboard.
CONTINUE READING