Fitness A. Every 2 mins – 5 Sets 10 x DB KB Swings 30 x Sec Ring Hold Plank (Push-up) B. AFAP 35 x Cal Row 100 x Walking Lunges 30 x Cal Row Performance A. Every 2 mins – 5 Sets 3 x Snatches (Build) B. AFAP 50 x American Swings 150 x DU ...Read More
Fitness A1. Strict Press – 6@9 (Load Drop) 4-9% A2. Weighted Pull-ups – 3 to 5 Sets between sets of Strict Presses B. Every 2 Mins for 5 Sets 15 x Ball Slams 150M Row or 1 Lap around the back Performance A1. Strict Press – 6@9 (Load Drop) 4-9% A2. Weighted Pull-ups – 3...Read More
Fitness A. Back Squats @ 8@9 (Load drop) 4-6% Simply work up to a heavy set of 8 reps on your back squat “1” rep away from failure. Once you’ve established your 8 rep set, perform 2 – 3 sets of 8 reps 4-6% lighter. Rest around 2 – 3 minutes between sets. B....Read More
Fitness A. Est a 3RM or 5RM Front Squat B. AFAP 20 x DB Manmakers Performance A. Est a 1RM Front Squat B. AFAP Grace 30 x Clean and Jerks at 135lb/95lb -Post results under commentsRead More
All Levels A. 6 Rounds (Recovery focus) 3 Mins any Aerobic movement (Running, jump roping, rowing, biking) 20 x Russian Swings 4 x Alternating TGU 10 x Goblet Squats w/3 Sec Pause -Post results under commentsRead More
Fitness A. On a running clock 1 – 15 Minutes Est 1 RM Deadlift B. On a running clock 15 – 30 Minutes Est Max Distance Farmer Carry Unbroken @ 2 x 70lb/55lb C. On a running clock 33 – 45 Minutes 3 Rounds AFAP 25 x American Swings @ 55lb/35lb 25 x Burpees Performance ...Read More
All Levels A. Take 15 Minutes to Est 1RM Push Press B. Take 15 Minutes to Est 1RM Close Grip Bench C. 2K Row Test or 1 Mile Test -Post results under commentsRead More
All Levels A. Est a 1RM Back Squat B. 2 Rounds 400M Row/Run 40 x Squats 30 x Sit-ups 20 x Push-ups 10 x Pull-ups Rest approximately 5 Minutes between Rounds -Post results under commentsRead More
