Complete as many rounds as possible in 25 mins of:10 men Maker, pick load20 Dumbbell Deadlifts, pick load30 Alternating Dumbbell Snatches, pick load20 Weighted Lunges, pick load20 Kettlebell Swings, pick load


Complete as many rounds as possible in 20 mins of:5 Pull-ups 5 Left Bulgarian Split Squats5 Right Bulgarian Split Squats10 Lying Tricep Extensions10 Seated Dumbbell Bicep Curls30 Jump Ropes Singles/Double Unders


2 rounds, 1 min per station, for max reps of:[ Air Squat + Mountain Climber ]Rest 1 min[ Weighted Step-up + Plank-to-Push-up ]Rest 1 min[ Jump Rope + Knee To Elbow Crunch ]Rest 1 min[ Row Calorie + Skater Jump ]Rest 1 min[ Bear Complex + Banded Knee Raise Hold ] Rotate immediately to the …

4.5.23 Read More »


Tabata DeadliftTabata Hang CleanTabata Front SquatTabata Push PressTabata Dumbbell Floor Press The Tabata interval is 20 secs of work followedby 10 secs of rest for 8 intervals.Tabata score is the total reps performed in all of the intervals. Athlete Instructions (1)Noteyou will go from one movement to the next every 20 seconds


For time:30 Deadlifts10 Turkish Get-ups, pick load30 Push-ups10 Turkish Get-ups, pick load30 AbMat Sit-ups10 Turkish Get-ups, pick load30 Goblet Squats, pick load10 Turkish Get-ups, pick load150 Jump Ropes10 Turkish Get-ups, pick load

03.6.23 WOD

ProjectFit Base WOD 32x AMRAP 5 mins: Burpee + Lateral Shuffles, Jumping Alternating Lunges, Alternating Bicycle Crunches and 5 moreFor 2 cycles:AMRAP in 5 mins of:4 Burpee + Lateral Shuffles, 6 ft8 Jumping Alternating Lunges12 Alternating Bicycle Crunches16 Kettlebell Swings, pick loadRest 1 min4 Push-ups8 Broad Jump + Backwards Shuffles12 Kettlebell Crunch Press16 Jumping Squats …

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3.2.23 WOD

[ 10 Kettlebell Swings + 10 Push-ups ] —-, using heaviest weight per set[ 7 Back Squats + 7 Banded Rows ] —-, using heaviest weight per set[ 5 Box Squats + 10 Pull-ups ] —-, using heaviest weight per set[ 10 Sumo Deadlifts + 5 Power Cleans ] —-, using heaviest weight per set

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