FITNESS For Time: 25 Clean and Jerks 60/42.5 25 Box Jumps 25 Overhead Squats 60/42.5 25 Box Jumps 800m Run 25 Clean and Jerks 60/42.5 PERFORMANCE High Hang Snatch 3×3 (light) 12 minute EMOM 12 EMOM of: Pause Snatch + Snatch Hang Clean Build to a heavy Double Snatch Shrugs 3×5 Post load and scores […]
CONTINUE READINGFITNESS Complete 2 rounds for time of: 45 Kettlebell Swings 24/16 25 Pull Ups 15 Overhead Squats 60/40 800m Run PERFORMANCE Muscle Clean 3×3 Clean and Jerk 5×3@80% High Hang Snatch 4×3@60% Hang Clean Pull 3×5@95% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Overhead Squats 5-5-5-5-5-5 Across Complete 3 rounds for time of: 16 Deadlifts 60/40 24 Box Jumps 400m Run PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
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 READINGFitness Press 3-3-3-3-3-3 Complete as many rounds as possible in 13 minutes of: 30 Double Unders 20 Deadlifts 60/40 30 Double Unders 20 Dumbbell Push Press 15/10 Performance Seated Press 3-3-3-3-3-3 Across Complete as many rounds as possible in 12 minutes of: 21 Kettlebell Swings 24/16 15 Handstand Push Ups 9 Overhead Squats 60/40 Post […]
CONTINUE READINGFitness 5 Sets 5 Strict Pull Ups + 20sec Ring Dip Hold Complete as many rounds as possible 14 minutes of: 5 Deficit Push Ups (Dumbbells) 7 Overhead Squats 35/25 9 Dumbbell Box Step Overs 15/10 Performance 5 Sets: 5 Bench Press + 5 Weighted Strict Pull Ups For Time: 50 Hang Power Cleans 60/40 […]
CONTINUE READINGFitness Complete 4 rounds for time of: 400m Run 10 Power Cleans 42.5/30 15 Overhead Squats 42.5/30 Performance Muscle Snatch 3×3 Snatch 5@75% 5@80% 5@85% Hang Power Clean + Hang Clean 5(1+1)@75% Clean Pull 4×3@100% Post load and scores to the whiteboard.
CONTINUE READINGFitness 4 Sets: 8 Reverse Back Rack Lunges + 20-30sec Hollow Body Holds Complete as many reps as possible in 12 minutes of: 3 Push Press 45/30 3 Toes to Bar 30 Double Unders 6 Push Press 45/30 6 Toes to Bar 30 Double Unders 9 Push Press 45/30 9 Toes to Bar 30 Double […]
CONTINUE READINGFitness Seated Press 5-5-5-5-5 For Time: Row 1000m 40 Overhead Squats 30/20 30 Bar Facing Burpees Performance Power Snatch 3-3-3-3-3 TNG Across (Technique) Complete 2 rounds for time of: 40 Box Jumps 20 Dumbbell Snatches 30/20 10 Bar Muscle Ups Post load and scores to the whiteboard
CONTINUE READINGFitness 4 sets: 20m Dumbbell Lunge Increasing For Time: 100 Double Unders 35 Lateral Burpees 45 Kettlebell Swings 24/16 55 Wall Balls Performance Back Squat 5@80% 3@85% 2@90% 1@95%+ Complete as many reps as possible in 12 minutes of: 40 Bar Facing Burpees 30 Overhead Squats 50/35 20 Muscle Ups Post load and scores to […]
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