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 Back Squat Build to a heavy 5RM For Time: Buy in: 400m Medball Carry 42 Wall Balls 21 Sumo Deadlift High Pull 42.5/30 30 Wall Balls 15 Sumo Deadlift High Pull 42.5/30 18 Wall Balls 9 Sumo Deadlift High Pull 42.5/30 PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to […]
CONTINUE READINGFITNESS Complete 3 rounds for time of: 400m Run 25 Burpees 50 Wall Balls PERFORMANCE Muscle Snatch 1RM Every 30secs for 10 minutes 1 Snatch @65% Snatch Pulls 3×5@100% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS 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 Push Jerk 3-3-3-3-3 Increasing Strict Pull Ups 3×5 Complete 6 rounds for time of: 15 Wall Balls 6 Power Cleans 45/30 12 Box Jump Overs PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGWe are closed on Monday for the Public Holiday and back to normal as of Tuesday. For Time 50 Thrusters 42.5/30 60 Push Ups 70 Dumbbell Snatch 25/15 80 Wall Balls 100 Box Jumps 1200m Run Post time to comments.
CONTINUE READINGFITNESS Back Squat Find a 3RM Complete 8 rounds for time of: 6 Sumo Deadlift High Pull 42.5/30 9 Box Jump Overs (Facing) 12 Wall Balls PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READINGComplete 3 rounds for time of: 15-12-9-6-3 of: Hand Release Push Ups Wall Balls Hang Power Cleans 50/35 600m Partner Run Post time to comments.
CONTINUE READINGFITNESS For Time: 800m Run 30 Deadlifts 100/70 20 Burpee Box Jump Overs 60 Wall Balls 20 Burpee Box Jump Overs 30 Deadlifts 100/70 800m Run PERFORMANCE Snatch Balance + 2 Overhead Squats 5×1 Power Snatch 6×3 TNG and Increasing Snatch Pulls 5×3@100% Post load and scores to the whiteboard.
CONTINUE READINGFITNESS Strict Press 5×5 Across Landmine Row 3×12 Complete 3 rounds for time of: 15 Box Jumps 15 Shoulder to Overhead 50/35 30 Wall Balls PERFORMANCE Can now be viewed in the whiteboard. Post load and scores to the whiteboard.
CONTINUE READING