Performance: A. Clean and Jerk 4×3 @ 70% B. 4 rounds 12 STO 95/65 50/30 DU/Tuck Jump 12 Front Squat 10 Ring Dips Sport: A. Clean and Jerk 4×3+2 PC/SC/HSC+PJ/SJ B. 4 Rounds 12 STO 50 DU 12 Front Squats 10 Ring Dips C. 15 Muscle Ups -Post results to Comments.Read More
Performance: A. Pull-ups 5×5 strict. Or pull-up progressions B. Nicole: 20mins 400m Run Max reps of pull ups. Sport: A. Strict C2B pull ups 5×5 B. Nicole: 20mins 400m Run Max reps of pull ups C. For time: 100 DB Snatches 65/55 -post results to comments.Read More
Performance: A. Back Squats 4 x 5 reps @ 70% B. 800m run 3 rounds of 20 walking Lunges 20 Wallball 20/14 20 HR PU then 800m run Sport: A. Back Squat 4 x 5 reps (2 pause/3 regular speed) B. 800m Run 3 rounds of 16 Front rack lunges (in place) 95/65 8/5 Burpee...Read More
Performance: A. Snatch: 4 x 3 at 70% B. 4 rounds for time: 7 Power Snatch 135/95 14 T2B or K2E 21 box Jumps with step down. 24/20 Sport: A. Snatch 4×3 (3 reps = PS/SS/HSS) Last set should be as heavy as possible B. 4 Rounds for time: 7 P. Snatch 165/125 14 T2B...Read More
6:00 PM KB CLASS A. 5 R/L TGU – COMPLETE ALL REPS ON ONE SIDE BEFORE SWITCHING HANDS B. 10 RDS – DOUBLE KB COMPLEX – 2 CLEANS – 3 PRESS – 1 SQUAT C. TABATA – LEOPARD CRAWLINGRead More
All levels A. Establish a 5RM Deadlift then perform: 3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest B. AFAP 30 – 20 – 10 American Swings @ 1.5 pood/1 pood Box Jumps @ 24inch/20inch 400M Run after each round -Post results under comments Read More
Fitness – Performance A. Establish a 5RM Front Squat then perform: 3 Sets of 5 Reps of A @ -10lb-30lb w/3 Min Rest B. 10 Rounds 5 x Strict Pull-ups 10 x OH Walking Lunges @ 45lb/25lb -Post results under commentsRead More
