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.
CONTINUE READINGFITNESS 1RM Push Jerk “DT” 5 rounds for time of: 12 Deadlifts 70/47.5 9 Hang Power Clean 70/47.5 6 Push Jerk 70/47.5 Or Complete as many rounds as possible in 17 mins of: 400m Run then 3 rounds of: 12 Deadlifts 70/47.5 9 Hang Power Cleans 70/47.5 6 Push Jerks 70/47.5 PERFORMANCE EMOM for 10 […]
CONTINUE READINGFor Time: 800m Run 50 Wall Balls 40 Hang Power Clean 45/32.5 5 Syncro Lateral Burpees 40 Wall Balls 30 Hang Power Clean 45/32.5 5 Syncro Lateral Burpees 30 Wall Balls 20 Hang Power Clean 45/32.5 5 Syncro Lateral Burpees 20 Wall Balls 10 Hang Power Clean 45/32.5 5 Syncro Lateral Burpees 800m Run Rx+ […]
CONTINUE READINGFITNESS Push Jerk 10-10-10-10 Rest 90secs between sets For Time: 50 Cal Row –then 5 rounds of- 10 Hang Power Clean 45/30 10 Front Squats 45/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGWe have no classes tomorrow due to the Boss Christmas Party. If we don’t see you tomorrow, we’ll see you on Monday. FITNESS Hang Power Clean 5×3 For Time: Buy in: 400m Run 30 Double Unders 20 Wall Balls 50 Double Unders 30 Wall Balls 70 Double Unders 40 Wall Balls 90 Double Unders PERFORMANCE […]
CONTINUE READINGFITNESS For Time: 400m Run 9-7-5 Box Jumps 30/24 Hang Power Cleans 60/40 800m Run 12-9-6 Pull Ups Shoulder to Overhead 60/40 400m Run PERFORMANCE Snatch Balance 6×3 Build to a Heavy Snatch + Hang Snatch Snatch Pulls 5×3 Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Complete as many reps as possible in 17 minutes of: 75 Double Unders 40 Wall Balls 15 Hang Power Clean 65/45 PERFORMANCE Tall Snatch 3×3 Snatch 2@80% 4×2@85% Power Clean + Power Jerk 6×1@85% Snatch Pull 4×3@100% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Back Squat Find a 20RM Barbell Hip Bridges 3×15 21-15-9-3 for time of: Burpees Hang Power Clean 47.5/32.5 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS “DT” 5 rounds for time of: 12 Deadlifts 70/47.5 9 Hang Power Cleans 70/47.5 6 Push Jerks 70/47.5 OR Complete as many rounds as possible in 17 minutes of: 400m Run Then 3 rounds of: 12 Deadlifts 70/47.5 9 Hang Power Cleans 70/47.5 6 Push Jerks 70/47.5 PERFORMANCE Tall Snatch 3×3 Snatch 1RM Post […]
CONTINUE READINGComplete as many reps as possible in 18 minutes of: 200m Run – Athlete 1 200m Run – Athlete 2 12 Hang Power Clean 50/35 12 Push Press 50/35 200m Run – Athlete 1 200m Run – Athlete 2 15 Hang Power Clean 50/35 15 Push Press 50/35 200m Run – Athlete 1 200m Run […]
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