FITNESS Complete as many rounds as possible in 20 minutes of: 10 Power Cleans 70/45 15 Toes to Bar 400m Run 15 Toes to Bar 30 Wall Balls 200m Run Rx+ 85/57.5 PERFORMANCE Tall Snatch 3×3 Build to a heavy Power Snatch Snatch 80% x 2, 85% x 2, 90 x 1, 90%+ x 1 […]
CONTINUE READINGFITNESS Complete 3 x 5 min rounds of: Buy in: 400m Run Then AMRAP of: 15 Wall Balls 9 Burpees 6 Power Cleans 62.5/45 Rest 1 minute PERFORMANCE Muscle Snatch 10×1 EMOM for 15 minutes: 2 TNG Power Snatch (Increasing) Snatch High Pull 3×3@90% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 15 minutes to find a 1RM Power Clean 3 minute transition 13 minutes to find a 1RM Push Press 3 minute transition 1km Row for time PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Complete 4 rounds for time of: 400m Run 10 Power Cleans 42.5/30 15 Overhead Squats 42.5/30 PERFORMANCE High Hang Clean 3×3 Clean and Jerk 5×3@80% Hang Power Snatch 4×2@75% Clean Pull 3×5@105% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 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 For Time: 200m Plate Carry 20/15 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 200 Double Unders 10 Handstand Push Ups 15 Deadlifts 120/80 50 Wall Balls 400m Plate Carry 20/15 PERFORMANCE High Hang Clean 3×3 Power Clean + Clean 6×1@80% High Hang Snatch 6×2@70% Halting Clean Pull 4×3@110% Post load and […]
CONTINUE READINGFITNESS 5 rounds for time of: 15 Lateral Box Jumps 20 Wall Balls 400m Run PERFORMANCE High Hang Clean 3×3 Power Clean + Clean 6×1@75% Snatch Pull + Hang Snatch 6×2@75% Hang Clean Pull (Below Knee) 3×5@95% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Deadlift Every 2 minutes for 6 sets, 5 reps increasing in weight Complete as many rounds as possible in 12 minutes of: 6 Sumo Deadlift High Pulls 40/30 8 Butterfly Sit Ups 10 Push Press 40/30 30 Double Unders PERFORMANCE Every 2 minutes for 7 sets of: 2 Power Clean + 1 Squat Clean […]
CONTINUE READING“Testing Week” FITNESS AND PERFORMANCE 15 minutes to find a 1RM Power Clean 3 minute transition 13 minutes to find a 1RM Push Press 3 minute transition 1km Row for time Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Kipping Pull Up Technique –then– EMOM for 14 minutes: Even:3 Kipping Swings + 3 Kipping Pull Ups Odd: 8 Push Ups/Banded Complete as many rounds as possible in 10 minutes of: 15 Wall Balls 100m Kettlebell Carry 24/16 PERFORMANCE 7 Sets of: (Increasing) 3 Deadlift + 3 Power Clean 7RM Weighted Pull Up 21-15-9 […]
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