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: 800m Run 30 Wall Balls 15 Toes to Bar 5 Power Cleans 80/50 600m Run 30 Wall Balls 15 Toes to Bar 5 Power Cleans 80/50 400m Run 30 Wall Balls 15 Toes to Bar 5 Power Cleans 80/50 Rx+: 100/70 PERFORMANCE Muscle Snatch (Bands) 5×5 Power Snatch TNG 2RM Power Clean […]
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 “From 4th of January 2017” For Time: 800m Run 60 Kettlebell Swings 24/16 30 Burpee Kettlebell Touch 600m Run 40 Kettlebell Swings 24/16 20 Burpee Kettlebell Touch 400m Run 20 Kettlebell Swings 24/16 10 Burpee Kettlebell Touch 200m Run PERFORMANCE Tall Snatch 3×3 Power Snatch + Snatch 6×1@80% Jerk from Rack 6×2@75% Halting Clean […]
CONTINUE READINGFITNESS Complete 2 rounds for time of: 50 Burpees 400m Run 25 Thrusters 42.5/30 25 Pull Ups PERFORMANCE Tall Snatch 3×3 Power Snatch + Snatch 6×1 @75% Jerk from Rack 6×3 @70% Hang Snatch Pull (Below Knee) 3×5 @90% Post load and scores to the whiteboard.
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 Push Jerk 3-3-3-3-3-3 Across For Time: 200m Farmers Carry 20/12.5 15 Power Cleans 50/35 20 Hand Release Push Ups 100m Farmers Carry 20/12.5 15 Power Cleans 50/35 20 Hand Release Push Up 200m Farmers Carry 20/12.5 Performance Build to a 1RM Power Snatch –then– 3×2 @ 85% Complete as many rounds as possible in […]
CONTINUE READINGWe only have an 8am session tomorrow. Fitness Every 90secs for 6 sets: 5 Back Squats Across Complete 3×5 minute rounds of: 15 Wall Balls 12 Dumbbell Box Step Overs 15/10 9 Hang Power Cleans 45/30 1 minute rest Performance Back Squats Find a heavy 5 reps Find a heavy 3 reps Find a heavy […]
CONTINUE READINGFitness For Time: 800m Run 50 Burpees 50 Walking Lunges 50 Box Jumps 800m Run Performance Clean and Jerk EMOM for 15 minutes: 5@75% 5@80% 5@85% Power Snatch + Hang Power Snatch 4x(1+1)@80% Hang Clean Pull 4×3@100% Post load and scores to the whiteboard.
CONTINUE READINGFitness Push Press 3-3-3-3-3 Increasing Complete as many rounds as possible in 14 minutes of: Row 250m 100m Kettlebell Carry 24/16 15 Hand Release Push Ups 10 Overhead Squats 30/20 Performance 4 sets of: 2 Push Press + 2 Push Jerk For Time: 3 rounds of: 10 Power Snatch 50/35 15 Handstand Push Ups –then— […]
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