FITNESS 5 sets of: 5 Back Squats (Across) Rest 1 minute between rounds Complete as many reps as possible in 12 minutes of: 20 Burpees 30 Sit Ups 40 Jump Squats 50 Alternating Lunges PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGFitness 5 sets of: 5 Push Press + 8 Bent Over Row Rest 1 minute Complete 4 rounds for time of: 25 Butterfly Sit Ups 14 Dumbbell Snatch 20/12.5 8 Overhead Squats 40/25 Performance Bench Press 2-2-2-2-2 Across For time: 18 Box Jumps 30/24 36 Handstand Push Ups 600m Sandbag Run 36 Pistols 18 Box […]
CONTINUE READINGFitness & Performance Overhead Squat 3-3-3-3-3 Increasing “Karen vs Annie” For Time: 30 Wall Balls 50 Double Unders 50 Sit Ups 30 Wall Balls 40 Double Unders 40 Sit Ups 30 Wall Balls 30 Double Unders 30 Sit Ups 30 Wall Balls 20 Double Unders 20 Sit Ups 30 Wall Balls 10 Double Unders 10 […]
CONTINUE READINGFitness Thrusters 8 sets of: Every minute on the minute for 5 reps Complete as many rounds as possible in 12 minutes of: 12 Sit Ups 9 Ring Push Ups 6 Power Cleans 50/35 Performance Thruster 3-2-2-1-1-1 Increasing Complete as many reps in 10 minutes of: 3-6-9-12.. etc Handstand Push ups Squat Cleans 80/55 Ring […]
CONTINUE READINGFitness Strict Pull Ups 4 x 5 Ring Dip Hold at the Top 4 x 20 secs Complete 4 rounds for time of: 22 Anchored Sit Ups 12 Dumbbell Hang Power Clean 15/10 14 Box Step Overs 15/10 Performance Hang Power Snatch + Power Snatch Every minute on the minute for 10 sets Complete as […]
CONTINUE READINGFitness 4 sets of: 8 Dumbbell Press Rest 60secs 8 Ring Rows Rest 60secs Tabata Mash Up: Box Jumps Push Ups Sit Ups Performance Every 90secs for 8 sets: Across Snatch + Hang Snatch For Time: 20 Strict Handstand Push Ups 50 Kettlebell Swings 24/16 25 Overhead Squats 60/40 50 Kettlebell Swings 24/16 20 Strict […]
CONTINUE READINGPartner WOD Complete as many rounds in 18 minutes of: 20 Burpees 15 Sit Ups 10 Push Ups 150m Farmers carry every 3 minutes. Post total rounds to comments.
CONTINUE READINGPartner WOD Complete as many rounds as possible in 18 minutes of: 300m Run 10 Push Ups 15 Wall Balls 10 Sit Ups 10 Push Ups 15 Wall Balls 10 Sit Ups Post rounds to comments.
CONTINUE READINGFor Time: 25 Walking Lunge Steps 20 Pull Ups 50 Box Jumps 20 Double Unders 25 Ring Dips 20 Knees to Elbows 30 Kettlebell Swings 32/24 30 Sit Ups 20 Hang Squat Cleans 15/10 25 Back Extensions 30 Wall Ball 3 Rope Climb Post time to the whiteboard
CONTINUE READING“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 […]
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